Posts from the ‘Blog’ Category

  • 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.

    Read More

  • 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

    Read More

  • 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

    Read More

  • New Logo

    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)

    Read More

  • 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

    Read More

  • New Logo

    Friday, September 12

    September 11th, 2014 | Blog | Coach | No Comments

    Strength: Overhead Squat 3 x 6 @ 75% Immediately following each set complete: – AMRAP Handstand Pushups WOD: Alternate on the minute for 12 minutes ODD – 7 Overhead Squats (115/75) no more than 60% – AMRAP Double Unders EVEN – 10 Burpees – AMRAP Hanging Hip Touches

    Read More

  • iwo-9-11-final

    Thursday, September 11

    September 10th, 2014 | Blog | Coach | No Comments

    Never Forget. Strength: 5 min clock @ the top of the minute complete: – 5 Deadlift @ 60% (smooth touch   and go reps)@ :30 mark complete: – 3 box jumps (as high as possible) WOD: 5 rounds for time: – 12 KB snatch L – 6 up and over box jumps – 12 KB […]

    Read More

  • New Logo

    Wednesday, September 10

    September 9th, 2014 | Blog | Coach | No Comments

    Strength- On the minute for 7 minutes 3 Strict Press @ 75% 10 hollow rocks WOD- 3 rounds- each for time 250/220 m row 18 situps 9 shoulder to overhead (135/95) (no more than 60%) rest exactly :75 b/w each round score total working time

    Read More

  • New Logo

    Tuesday, September 9

    September 8th, 2014 | Blog | Coach | No Comments

    Strength Back Squat: 5 @ 75% 4 @ 80% 3 @ 85% AMRAP @ 75% Strict Pull-ups: – 3 x max reps – On last set complete max strict pull-ups, then stay on the bar and complete AMRAP kipping pull-ups WOD 10 minute clock: – 1000m run with remaining time complete: AMRAP – 10 pull-ups […]

    Read More

  • New Logo

    Monday, September 8

    September 7th, 2014 | Blog | Coach | No Comments

    Strength: Clean  12 minutes to build to 1rm clean WOD: On the minute for 8 minutes:  - 6 burpees  - 3 power cleans (65%)  - AMRAP lateral bar hops

    Read More