Month: June 2017

  • Saturday 7.1.17 WOD

    Saturday 7.1.17 WOD

    Warm-up Fun warm-up that includes movements for today’s conditioning piece ie. wallballs, light deadlifts, running. Prep Warm-up all Movements WOD 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. Rx: (115, 75) L2: (95, 65) L1: (75, 55) […]

  • Friday 6.30.17 WOD

    Friday 6.30.17 WOD

    Mobility Hip Opener (Pigeon Pose) on Box + Squat test/retest 1:00 ea. side *Test air squat after mobilizing each side Warm-up W. an empty barbell, 3 sets 8 deadlifts 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Hang Muscle Cleans *rest as needed Strength Front Box Squat (5 x 4 @60-70%, […]

  • Thursday 6.29.17 WOD

    Thursday 6.29.17 WOD

     HOLIDAY SCHEDULE Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only Wednesday July 5th, Normal Schedule Resumes Warm-up Abmat Pizza Game (2 burpee penalty for drops) + 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans WOD Every 5:00 x 5 Sets: Row 500 Meters […]

  • Wednesday 6.28.17 WOD

    Wednesday 6.28.17 WOD

    Mobility 1a) Wall Squats Arms Extended OH: 2 x 10 @3211 3211: 3sec descend to bottom of squat position, 2sec hold in bottom position, 1 sec return to top position, 1sec rest at top. Repeat for 10 reps and 2 round. Super set with wall slides 1b) Wall Slides: 2 x 10 @3111 3111: 3sec […]

  • Conjugate Programming for a CrossFit Gym

    Conjugate Programming for a CrossFit Gym

    Over the past decade, CrossFit’s growth has been explosive and there is no slowdown in sight. Since I started CrossFit in 2006, I’ve noticed a trend in our community: new box owners brimming with excitement and passion for running a new business, for training people and for helping others, but some without the experience to properly […]

  • Tuesday 6.27.17 WOD

    Tuesday 6.27.17 WOD

    Mobility World Greatest Stretch x 30s each pose Warm-up Row 500m Then, 10 Hollow Rocks 10 Squat Thrusts 10 Ball Slams 10 Lunges in place each leg 10 Supermans 10 Scorpions WOD EMOM 20min ODD Minutes: 10/8 Calorie Row EVEN Minutes: 10 Burpees Rx+:(12/10 Calorie Row) (12 Burpees) L2: (40s of Work each set) L1: […]

  • Monday 6.26.17 WOD

    Monday 6.26.17 WOD

    Warm-up Grab an empty BB + Complete: 20 Walking Lunges 10 Scorpions 20s Pigeon Pose each side 10 RDLs 8 Front Squats 6 Sumo Deadlifts 20 Walking Lunges Prep 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip Bridge Singe Leg (1 ct […]

  • Sunday 6.25.17 WOD

    Sunday 6.25.17 WOD

    Mobility Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine Warm-up Dynamic Warm-up WOD Run 1 Mile Rest 5:00 50 Ring Rows 30 Power Clean + Jerks (135, 95) Rx+:(25 Bar Muscle-ups) (155, 105) *Rx+ Option only for those that did not do Saturday Metcon L3: (95, 65) L2: […]

  • Saturday 6.24.17 WOD

    Saturday 6.24.17 WOD

    Warm-up Choice of Fun Warm-up Spend 15:00 and mix general mobility in. – Examples of Games: Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving. Prep 6min w. partner 8 Wallballs each 8 Russian Swings each 4 Pull-ups each WOD 12 […]

  • Friday 6.23.17 WOD

    Friday 6.23.17 WOD

    Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Cook Squats x 5 reps. Rest 10s. 1c) X-Band Walk x 20s each direction Warm-up 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees […]