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WODs 8/21/17-8/25/17

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Monday August 21 Sampson + spiderman + bar hang x3 Front squats 5-75% w/2 count pause 8L/8R Bulgarian Split Squats x3 12 min AMRAP 30 DU 5L/5R DB hang snatch 45/25 10 ball slams 40/30 Roll calves We saw great success last year with this style of strength training. The pause squats + BSS are… Read more »

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WODs 8/14-18

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Monday August 14th Banded warmup CrossFit Total + max strict pullups Roll lower back and put your PR’s on August board! This will be the beginning of our next cycle that will conclude before the Christmas party. There will be mini cycles spaced throughout as checkpoints. I highly recommend coming in early today and rolling… Read more »

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Wods 8/7/17-8/11/17

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Monday Big clean complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set… Read more »

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Wods 7/31/17-8/4/17

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Monday July 31 30/20/30 with bands Hang snatch find heavy 2 in 20 min 10 min AMRAP 1/1, 2/2, 3/3, 4/4, 5/5 Hang power snatch 95/65 Burpee Box jump over 24/20 Roll mid/upper back We’ve been hitting OHS/snatch hard so time to see where all of you are at. I like the hang position because… Read more »

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7/24/17-7/28/17

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Monday “””Play Dead”” 5 min AMRAP 600m run 12 DL 185/125 12 BF burpees rest 3 min 5 min AMRAP 400m run 9 DL 225/155 9 BF burpees rest 3 min 5 min AMRAP 200m run 6 DL 275/185 6 BF burpees *Runs are buy in only This wod is meant to dial in form… Read more »

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WODs 7/17/17-7-7/21/17

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Monday 15 min AMRAP “”Big 12″” 12 cal bike 12 hang squat cleans 155/105 12 PJ 12 Toes to bar 12 Man makers 45/25 12 cal row 12 Box jump overs rest 2 min 800m run Chippers are all about moving well. Set a pace you can maintain for this wod. Suggest working on front… Read more »

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7/10/17-7/14/17

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Monday 5 Deadlift every 1:30×5 work up to 1rd at 80% all deadstop rope climb skills 5rds 12 DB Front rack lunges 45/25 2 rope climbs 200m run Increasing the reps this week on the Deadlifts. Don’t go beyond 80%. All must be deadstop. The lunges are there to strength the core and the glutes…. Read more »

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WODs 7/3/17-7/7/17

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Monday 2Deadlift+2hang power clean+2jerk 8 sets to work up to a heavy set “DT” 5rds 12 Deadlifts 155/105 9 Hang power cleans 6 Push Jerks Roll glutes then low back One of the CrossFit classics. This type of complex is not a test of maximal strength, but more of strength endurance with technique. I don’t… Read more »

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6/26/17-6/30/17

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  Monday banded warmup+front rack Front squat 3×7 75% TTB skills “Front Nine” AMRAP 18: 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats 45/25 Roll quads then couch stretch More squats in the medium heavy range. This is were we build both strength and muscular endurance. Having to hold… Read more »

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Do You VooDoo…

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By: Clint Russell, SPT What is Voodoo floss? I’m sure you’ve see people wrapping their elbows or knees and wondered why. How is that supposed to help? I’m going to give you a little more information on these bands and what exactly they do to hopefully help you understand what is going on from a… Read more »