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Wods 2/6-2/10

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Monday, February 6th Strength/Skill: Overhead Squats 3×6 Metcon: Open WOD 16.1 AMRAP in 20 Minutes of: 8 Overhead Lunges (95/65) 8 Bar Facing burpees 8 Overhead Lunges (95/65) 8 Chest to Bar Pull Ups Tuesday, February 7th Strength/Skill: 4×5 Deadlifts Superset Weigthed Bulgarian Split Squats 8L/8R Retcon: 12 min AMRAP Rounds for time of: 7 Deadlifts (225/155) 7… Read more »

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Week 1/30/17-2/3/17

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Strength/Skill: EMOTM for 12 Minutes of: 2 Full Cleans (take 5 seconds to pull past knee) Metcon: 1/1, 2/2, 3/3…10/10 squat Cleans (135/95) Toes to Bar Tuesday, January 31st Strength/Skill: Complete 6 Sets of 3 Reps of: Overhead Squats – 3 2 x 1 (3 seconds down, 2 second pause, and explode up) Metcon: 3… Read more »

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Wods 1/23/17-1/27/17

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Monday, January 23rd Strength/Skill: 4 Set of Deadlift x 5 8 Left/8 Right Bulgarian Split Squats @ 75-80% Then rope skills Metcon: Teams of 2 Complete AMRAP in 15 Minutes of: 1 person does max Rounds of: 5 Man Makers 45/25 2 wall walks 1 rope climb The other does  2 x Kettlebell front rack… Read more »

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Wods 1/16/17-1/20/17

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Monday, January 16th Strength/Skill: Complete 6 Sets of: 2 Power Cleans + 2 Front Squats + 2 Push Jerks Metcon: 8 Rounds for time of: 3 Power Clean + 3 Front Squats + 3 Jerks (155/105) 6 Burpee Pull ups Tuesday, January 17th Strength/Skill: 10 Left/10 Right Turkish Get Ups + Windmill x 1 round… Read more »

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What’s Next?

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Whats Next…  There were some serious PR’s in 2016.  Our previous training cycle began at the end of the summer and ended early December with the CrossFit Total.  Over 80% of the members at both gyms PR’d at least one lift.  Most at least 2.  When someone first starts CrossFit, they see gains really fast… Read more »

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The Why Behind Our Warm Ups

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By: Clint Russell A lot of people ask about warm ups and why we do things the way we do.  I thought I’d take the time to explain the purpose behind our warmups. Mobility is used as a catch all term, but there is much more than that that needs to be addressed during the… Read more »

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Wods 12/27-12/31/16

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Tuesday Strength/Skill: Front squat 3×10 70% Metcon: 4 Rounds for time of: Teams of 3 Complete: 20 Wall Balls (20/14) 12 Toes to Bar 20/15 Calories Row/Bike One person at each station rotate when station ahead clears Wednesday, December 28th Strength/Skill: EMOTM for 10 Minutes of: 2 Snatches Metcon: AMRAP in 17 minutes of: 40… Read more »

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Wods 12/19-12/25

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Strength/Skill: EMOTM for 12 Minutes of: Pause Clean + Clean (work up to 80-85%) Metcon: AMRAP in 15 Minutes of: 2 People Complete the Following 2/2, 4/4, 6/6, 8/8…. Squat Cleans (155/105) Burpee Box Jumps (24/20) * 1 partner works at a time, break up reps however you need it. <strong>Tuesday, December 20th</strong> Strength/Skill: 4… Read more »

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Wods 12/12-12/16

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Strength/Skill: 2 Rep Max OHS with 2 count pause Metcon: 21-15-9 Reps of: Overhead Squats (115/75) Pull Ups 200 Meter Run <strong>Tuesday, December 13th</strong> Strength/Skill: Push Press 4×5 Back Extensions 4×15 Rest 2 minutes Between Sets Metcon: AMRAP in 15 Minutes of: 7 Push Press (115/75) 7 Burpee Box Jumps (24/20) 2 Rope Climbs <strong>Wednesday,… Read more »

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WODs 12/5-12/9

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Monday Strength/Skill: EMOTM for 6 Minutes of: Clean and Jerk x 3 Metcon: Revenge of the Sith EMOTM til failure 1: 1 CJ 115/75 2: 2 Box Jump overs 24/20 3: 3 CJ 115/75 4: 4 Box jump overs etc… when you fail, cut numbers in half and go until last person finishes Wednesday CrossFit… Read more »