Posts from the ‘Blog’ Category

  • Screen Shot 2014-09-29 at 7.33.55 PM

    Tuesday, September 30

    September 29th, 2014 | Blog | Derek | No Comments

    Strength: Every 2 minutes for 8 minutes (4 sets). 6 Back Squat @ 70%. WOD: 4 rounds for time. 18 Wall Ball Shots, 16 Box Jumps (24/20), 14 Burpees.

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  • Screen Shot 2014-09-28 at 10.14.43 PM

    Monday, September 29

    September 28th, 2014 | Blog | Derek | No Comments

    Strength: Split jerk. 10 minutes to build to 1rm. WOD: 4 rounds for total working time. 200/160m row, 12 toes to bar, 10 shoulder to overhead ( 135/95) no more than 60% of todays heaviest single. Rest 1 min b/w each round. Subtract 3 minutes of rest for score.

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  • Screen Shot 2014-09-28 at 5.22.20 AM

    Sunday, September 28

    September 28th, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills

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  • Screen Shot 2014-09-26 at 6.45.53 PM

    Saturday, September 27

    September 26th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-09-25 at 9.06.35 PM

    Friday, September 26

    September 25th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 5 x 4 @ 70% @ 33X1 tempo. WOD: 6 x  1:45 rounds, 8 chest to bar pullups, 12 wall ball shots, AMRAP Double Unders. Rest :45 b/w each round.

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  • Screen Shot 2014-09-24 at 7.23.22 PM

    Thursday, September 25

    September 24th, 2014 | Blog | Derek | No Comments

    Strength: Bench Press. 4 x 5 (at last weeks heaviest set of 5). Front Rack Lunges. 4 x 6 each leg – as heavy as possible. WOD: 5 rounds for time. 200 m run, 15 hand release pushups, 15 med ball situps (20/14).

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  • Screen Shot 2014-09-23 at 8.17.17 PM

    Wednesday, September 24

    September 23rd, 2014 | Blog | Derek | No Comments

    Strength: Hang Power Clean. 5-5-3-3. WOD: 3 rounds for total working time. 300/250 m row, 15 burpees, 25 KB snatch. -Rest 1 min after first round, and 2 minutes after 2nd round. -Subtract 3 minutes of rest time for total working time.

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  • Screen Shot 2014-09-22 at 7.33.12 PM

    Tuesday, September 23

    September 22nd, 2014 | Blog | Derek | No Comments

    Strength: Front Squat. 10 minutes to build to 3rm. No more than 4 working sets. WOD: Fran: Reps of 21-15-19. Thrusters (95/65), Pullups.

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  • Screen Shot 2014-09-21 at 8.08.36 PM

    Monday, September 22

    September 21st, 2014 | Blog | Derek | No Comments

    Strength: Push Jerk. 3-3-3-3-3. WoD: 30 KB swings, 15 shoulder to overhead (115/75), 15 Box Jump up and overs, 200m run, 15 shoulder to overhead, 15 box jump up and overs, 200m run, 30 KB swings.

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  • New Logo

    Friday, September 19

    September 18th, 2014 | Blog | Coach | No Comments

    WOD: Against a 24:30 minute clock Every 1:10 rotate through the following 3 stations for 7 rounds: 6 Back Squats @ 65% 10 Burpees to Plate for time 175/150m Row for time Score time for all 7 rounds of Burpees and Rowing.

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