Posts from the ‘Blog’ Category

  • Screen Shot 2014-03-21 at 7.26.57 PM

    Saturday, March 22

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

    8:00am – GLSA 8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-03-20 at 8.50.09 PM

    Friday, March 21

    March 20th, 2014 | Blog | Derek | No Comments

    WoD: Open Workout 14.4 14 minute AMRAP: 60-calorie row, 50 toes-to-bars, 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups.

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  • Screen Shot 2014-03-19 at 9.15.06 PM

    Thursday, March 20

    March 19th, 2014 | Blog | Derek | No Comments

    Active Recovery. AMRAP 20. 200m row, 10 Overhead Squats (pvc), 10 Box Jumps (step down), 10 hollow rocks.

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  • Screen Shot 2014-03-18 at 9.51.01 PM

    Wednesday, March 19

    March 18th, 2014 | Blog | Derek | No Comments

    Skill: Muscle Up. WOD: AMRAP 12. 4 Muscle Ups ( or 8 chest to bar pullups), 5 Power Cleans (165/115), 12 situps.

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  • Screen Shot 2014-03-17 at 8.15.35 PM

    Tuesday, March 18

    March 17th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat @ 22X1 tempo. 4×6 @ 70%. WOD: AMRAP 10 min. Wall Ball Shots. Complete 200m run at the top of every other minute. On last round sub KB single arm thruster (24/16) for wall balls.

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  • Screen Shot 2014-03-16 at 8.00.18 PM

    Monday, March 17

    March 16th, 2014 | Blog | Derek | No Comments

    Strength: Push Jerk. 5-4-3-2-1. Increase load on all 5 working sets. 4 x AMRAP strict pullup w/ 21X2 tempo.   WOD: 12 minute running clock. 6 x 2 min rounds. 10 bar facing burpees, 10 toes to bar. With remaining time each round work to heaviest split jerk possible. Score is total load on heaviest […]

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  • Screen Shot 2014-03-15 at 7.18.27 PM

    Sunday, March 16

    March 15th, 2014 | Blog | Derek | No Comments

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

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  • Screen Shot 2014-03-14 at 8.39.40 PM

    Saturday, March 15

    March 14th, 2014 | Blog | Derek | No Comments

    8:00am – GLSA 8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids  

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  • Screen Shot 2014-03-13 at 8.59.29 PM

    Friday, March 14

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

    Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch, 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch, 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch, 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / […]

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  • Screen Shot 2014-03-12 at 9.18.14 PM

    Thursday, March 13

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

    Active Recovery Day. 18 minute clock. Rotate every minute between each of the following stations. – :40 row, – 10 situps, – 40 jump rope singles, – 8 hand release pushups, 6 Box Jumps (step down). Take some time to stretch and do some technique/skill work.

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