Posts from the ‘Blog’ Category

  • Screen Shot 2014-07-13 at 9.44.16 PM

    Monday, July 14

    July 13th, 2014 | Blog | Derek | No Comments

    Strength: Back squat. 3 X 3 @ 90%. Amrap @ 75%. WOD: AMRAP 11 minutes. 8 Box Jumps (30/24), 12 DB/KB ground to overhead, 15 Wall Ball shots.

    Read More

  • Screen Shot 2014-07-12 at 11.39.08 AM

    Sunday, July 13

    July 12th, 2014 | Blog | Derek | No Comments

    No CrossFit class or yoga today. Installing new pullup rig.

    Read More

  • Screen Shot 2014-07-11 at 7.39.36 PM

    Saturday, July 12

    July 11th, 2014 | Blog | Derek | No Comments

    No class or yoga on Sunday. 8:30am – Advanced OLY 9:30am – WoD

    Read More

  • Screen Shot 2014-07-10 at 9.19.14 PM

    Friday, July 11

    July 10th, 2014 | Blog | Derek | No Comments

    Strength: Alternate on the minute for 10 minutes (5 sets each) between -2 Push Jerk + 1 split jerk @ 75% -AMRAP Strict Handstand pushups (scale to get at least 3 per round) (if you dont have strict HSPU with decreased ROM assistance, perform 3 negative reps each set). WOD: AMRAP 5 min. 8 push […]

    Read More

  • Screen Shot 2014-07-09 at 7.48.07 PM

    Thursday, July 10

    July 9th, 2014 | Blog | Derek | No Comments

    Skill – kipping pullup/butterfly pullup. Strength: Alternate on the minute for 10 minutes (5 sets each). -1 1/4 Front Squat x 3. -AMRAP strict pullups (scale to get at least 3 assisted strict pullups or 3 x 5 count negative pullups per set). WOD: AMRAP 9 min. 1 Overhead Squat (115/75), 6 burpees, 9 pullups. […]

    Read More

  • Screen Shot 2014-07-08 at 8.53.26 PM

    Wednesday, July 9

    July 8th, 2014 | Blog | Derek | No Comments

    Strength: Deadlift. Set 1 – 6 reps @ 65%, Set 2 – 5 reps @ 70%, Set 3 – 4 reps @ 75%, Set 4 and 5 – 3 reps @ 80%. Working for smooth and efficient touch and go reps. WOD – for time. 400m run, 18 hang power cleans (135/95), 6 turkish getups […]

    Read More

  • Screen Shot 2014-07-07 at 9.21.30 PM

    Tuesday, July 8

    July 7th, 2014 | Blog | Derek | No Comments

    Strength: Push Press. On the minute for 7 minutes. 4 push press @ 65%, 10 situps. WOD: AMRAP 8 minutes. 4 KB snatch R + 4 KB overhead alternating lunge, 4 KB snatch L + 4 B alternating overhead lunge, 12 Box Jumps (24/20).

    Read More

  • Screen Shot 2014-07-06 at 4.02.47 PM

    Monday, July 7

    July 6th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 4 x 4 @ 80%. WOD: Every 3 minutes for 12 minutes (4 rounds) 12 cal row, 10 toes to bar, 8 thrusters (115/75) – no more than 65%. Score is total working time.

    Read More

  • Screen Shot 2014-07-06 at 12.21.26 PM

    Sunday, July 6

    July 6th, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills 10:30am – Yoga

    Read More

  • Screen Shot 2014-07-04 at 11.27.49 PM

    Saturday, July 5

    July 4th, 2014 | Blog | Derek | No Comments

    We medalled:) 3rd Place. Thank you so much to everyone who came out and made this 4th of July a special one. 8:30am – Advanced OLY 9:30am – WoD

    Read More