Posts from the ‘Blog’ Category

  • 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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  • New Logo

    Thursday, September 18

    September 17th, 2014 | Blog | Coach | No Comments

    Strength: 5 x 2 Hang Power Clean + 1 Hang Squat Clean WOD: 6 Rounds for Total Working Time: 7 Hang Power Clean (135/95) no more than 60% 10 Toes to Bar Rest :30 b/w each round. Subtract 2:30 of rest for total working time.

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  • New Logo

    Wednesday, September 17

    September 16th, 2014 | Blog | Coach | No Comments

    Strength: Bench Press 5-5-5-5-5 Bent Over Barbell Row 3-3-3-3-3 WOD: 4 rounds for time: – 200m run – 4 wall climbs – 12 KB/DB Push Press

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  • New Logo

    Tuesday, September 16

    September 15th, 2014 | Blog | Coach | No Comments

    2 Rounds for Total Working Time: – 750m row – 15 Front Squats (175/115) no more than 70% – 75 double unders – 20 pullups Rest 4 minutes between rounds

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    Monday, September 15

    September 14th, 2014 | Blog | Coach | No Comments

    Strength: Power Snatch 12 minutes to build to 3rm WOD: AMRAP 8 min 8 power snatch (95/65) no more than 60% 8 burpee box jumps (24/20)

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  • Screen Shot 2014-09-13 at 10.57.58 AM

    Saturday, September 13

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

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

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