Month: February 2016

  • Tuesday 3.1.16 WOD

    Tuesday 3.1.16 WOD

    Dynamic Effort Upper Strength Thruster (12×2 @ 70%, from the rack) WOD “Big Meech” 5 Rounds 100m KB Farmers Carry (70,55,55,45) 12 Push Press (95,65) 12 SDHP (95,65) $ Out 4×16 V-Ups  

  • Tuesday 3.1.16 WOD NOTES

    Dynamic Effort Upper Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 15min Thruster (12×2 @ 70%, from the rack) NOTES: Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance. WOD: 20min “Big Meech” 5 Rounds 100m […]

  • Tuesday 3.1.2016 Crossfit Pre-teens

    Tuesday 3.1.2016 Crossfit Pre-teens

    Warm-up 15 squats 10 sit ups 5 push ups Metcon (12 Rounds for weight) 3-1-04 Happy Birthday, Brooke! EMOM 12 min 3 cleans 1 front squat 4 push press Weightlifting Introduce Snatch 1-2 min on pull 1-2 min on shrugs 1-2 min on high pull 1-2 min on catch 3-4 full Complete: 5×5  

  • Monday 2.29.16 Box Brief

    Monday 2.29.16 Box Brief

    CrossFit Open 16.1 – Scores Make sure to submit your score the CrossFit Games website by Monday night

  • Monday 2.29.16 WOD

    Monday 2.29.16 WOD

    Max Effort Lower Strength Hang Squat Clean (3RM) WOD “Nance” In 17min Complete: 5 Rounds 400m Run 15 OHS (95,65,75,55) **This workout must be completed unbroken. If you drop the barbell before completing 15 OHS, you must stop and move on to the next round. $ Out 4x45sec. static 45 degree holds with feet anchored.

  • Monday 2.29.16 WOD NOTES

    Max Effort Lower Mobility: 5min 5min banded wall sit Dynamic Warm Up: 5min Have fun today, try something new. Stray form the traditional line warm up….. Strength: 15min Hang Squat Clean (3RM) NOTES: Complete extension barbell warm up, having Athletes sit in the bottom position of the clean with a solid front rack position. How? […]

  • Untitled post 13139

    Warm-up 15 squats 10 sit ups 5 push ups Weightlifting Introduce Snatch 1-2 min on pull 1-2 min on shrugs 1-2 min on high pull 1-2 min on catch 3-4 full Complete: 5×5 Metcon (12 Rounds for weight) 3-1-04 EMOM 12 min 3 cleans 1 front squat 4 push press  

  • Sunday 2.28.16 WOD

    Sunday 2.28.16 WOD

    Explosive Strength Competition Day! WOD #1 “Lord of the Skies” 0:00-18:00min 21-15-9 Thrusters (95,65,75,55) KB Swings (55,35,45,25) T2B (Rx=K2E) WOD #2 “Felix the Cat” 18:00-33:00 12 Rounds 12 MB Cleans (20,14,16,10) 12 Push Ups WOD #3 “Hoover the Giant” 33:00 – 45:00 9-6-3 Front Squats, no rack (185,135,155,105) C2B  

  • Sunday 2.28.16 WOD NOTES

    Explosive Strength Competition Day! Mobility: None Dynamic Warm Up: None Instead of a dynamic warm up write the below on  a whiteboard and have the Athletes complete it as they come in. Start movement demo on time. Warm Up: 21-15-9 PVC Thrusters Push Ups Sit Ups WOD #1 “Lord of the Skies” 0:00-18:00min 21-15-9 Thrusters […]

  • Saturday 2.27.16 WOD

    Saturday 2.27.16 WOD

    WOD “Sergeant Smack” Teams of 3 100 Calorie Row 50 GTOH (95,65,75,55) 100 Calorie Row 50 GTOH (135,95,115,75) 100 Calorie Row 50 GTOH (155,115,135,95) $ Out Have a great weekend!