Month: October 2016

  • 10.31.16 Box Brief

    10.31.16 Box Brief

    RowVember Rules and Prizes & Barbell Club Sign Up (below) Barbell Club Due to the specialized programming and individual coaching we require Athletes to sign up in advance for each month. To help guarantee that each Athlete receives the attention needed only 8 slots are available  and sign ups are available only during the first […]

  • Tuesday 11.1.16 WOD

    Tuesday 11.1.16 WOD

    Dynamic Effort Upper WOD “15min Capacity Test” **last complete 10.30.15 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements $Out Ring Dips 3×10 **Strict or kipping **Complete all reps without failure. Score weight and/or modification […]

  • Protected: Tuesday 11.1.16 WOD NOTES

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  • Week of 10.31.16 Barbell Club

    Week of 10.31.16 Barbell Club

    Conjugate Strength Monday/Tuesday 1.  Front Squat (8×2 @ 80%) 2.  Snatch (10 min EMOM 10×1) 3.  Snatch High Pull (3×8) 4.  Ring Pushups 4″ (4×10) 5.  Bulgarian Split Squats DBs/KBs (4×10 each) 6.  Banded Face Pulls (1×100) Wednesday/Thursday 1.  Back Box Squat – Single Red Band (Heavy Single) 2.  Front Box Squat – Single Red […]

  • Monday 10.31.16 WOD

    Monday 10.31.16 WOD

    Max Effort Lower WOD “Scotts ‘Beary Scary’ Halloween WOD” In 10min Build to a heavy 7 Unbroken Bear Complexes –Then Immediately– 31 Dubs (x3) 10 Bear Complexes (50%) 31 Dubs 10 Bear Complexes (60%) 31 Dubs 10 Bear Complexes (70%) 31 Dubs **Score time, minus 10min, and weight under strength $ Out 21-15-9 Assault Bike […]

  • Crossfit Preteens and Teens

    Crossfit Preteens and Teens

    Warm-up Dynamic- coach choice Metcon (Time) The Living and The Dead! Living starts, dead chase after 2 minutes. Those passed or did not pass- 25 burpee penalty! Run 400 m 40 singles 20 box jumps 40 squats 20 kb DEADlift 40 lunges run 400 m Weightlifting Strict Press (3×3) Practice find weight, stay there  

  • Protected: Monday 10.31.16 WOD NOTES

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  • Sunday 10.30.16 WOD

    Sunday 10.30.16 WOD

    Monsters Mash! WOD “Luck Be a Lady” 7min AMRAP “Annie” 50-40-30-20-10 Dubs (x3) + Sit Ups –7min Rest– 7min AMRAP “Amanda” 9-7-5 Snatches (135,95) + Muscle Ups (x2PU+PU) –7min Rest– 7min AMRAP “Diane” 21-15-9 Deadlifts (225,155) + HSPU **Score total reps of each AMRAP $ Out Foam Roll With Coach  

  • Protected: Sunday 10.30.16 WOD NOTES

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  • Protected: Saturday 10.29.16 WOD NOTES

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