Wods 10/15/18-1/0/19/18

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Monday 3×5/5 windmills+5/5 single arm OHS PVC 13.1 17 min AMRAP 40 burpees 30 snatch 75/55 30 burpees 30 snatch 135/75 20 burpees 30 snatch 165/100 10 burpees Max reps 210/120 This is both endurance and strength. To get to the heavy weights, you gotta earn it. If these weights are too, heavy, dial them… Read more »

WODs 10/8-12

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Monday 8 October Back squats 3×10 65% Super Set 10 strict pullups 3 Rounds 18 Cal Bike/Row 18 Dumbbell Walking Lunges 50/35 18 Kettlebell Swings 70/53 Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week… Read more »

Wods 10/1/18-10/5/18

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Monday Power clean+FS+clean 1rd every 90 secx7 21-15-9 Squat clean 135/95 Knees to elbows 200m run The complex is meant to piece together the entire movement of the clean. This will help all ability levels master the movement. The wod is more of a sprint. Try and break the cleans up in even sets if… Read more »

WODs 9/24-28

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Monday 24 September TTB warmup Barbell cycling skills Running clock 30 power cleans 185/125 immediately into : 3 Rounds 12 Box Jump over 12 PP/PJ 135 12 TTB This starts off with grunt work, and ends with a sprint. The goal should be a consistent pace on the cleans. Don’t start off too fast. The… Read more »

2 ways to get stronger

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Hey guys, I want to shed some light on exactly how the body adapts to getting stronger, and how it relates to the programmed WODs.  There are 2 ways the body gains strength, adaptations within the muscle itself, or the central nervous system.  So, when we do higher rep ranges, this causes muscles to be… Read more »

Wods 9/17/18-9/21/18

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Monday Back squat 10-8-6-4-2 65,70,75,80,85,% 3rds 30 Wall balls 20/14 15 TTB We get heavy today on the back squat. Lifting lower reps above 80% improves the bodies ability to recruit more motor units faster. This is how we train our nervous system to lift heavier weights. The wod is meant to be similar to… Read more »

WODs 9/10-14

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Monday 10 September Rope climb skills OHS 5×2 32×1 3rds 400m run 12 back squats 185/125 2 Rope climbs Alrighty guys, this is the first week of our fall cycle. For the first month, we are really going to hone in on position. So there will be a lot of tempo work. OHS develop overall… Read more »

WODs 9/4-7

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Tuesday 4 September CrossFit Total 1 Rep Max of each Back Squat Strict Press Deadlift The Total is a great test of absolute strength. Your back squat, press and Deadlift are a foundation for a lot of movements in CF. We will test these again in December. If your goals are CrossFit related, improving this… Read more »

Wods 8/27/18-8/31/18

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Monday 1rm Power clean! 3 EMOTMx3 up to 70% Rest 1 min 2 EMOTMx3 min up to 85% rest 1 min 1 EMOTMx7 up to max 10 min AMRAP 10 Power cleans 95/65 30 DU This setup will warmup the CNS for the heavier loads. Focus on a perfect setup for the 3’s and 2’s…. Read more »

What’s next!

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Hey guys, Over the next 2 weeks, we are going to test out several different things.  On Monday, we test out our power clean, and then the following week we test the CrossFit total, followed by Championships Helen.  Power cleans are a great indicator of explosive power, the CFT of brute strength, and Championship Helen… Read more »