WODS 11/11/19 to 11/16/19

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Plan to bring a family member or friend this Saturday the 16th. It seems that those around us are interested in what CrossFitters do, yet it may be intimidating to come to a class. Saturday will be a fun way to introduce your friends and family. We’ll also plan to have a little breakfast style… Read more »

WODS 11/4/19 to 11/9/19

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Monday November 4 Back Squat Wave 6-4-2 / 70-80-85% 6-4-2 / 80-85-90% “Bruiser” 3rds 6 strict Pull ups 12 DB stepups 24/20 50/35 x1 6 Toes to bar 12 DB Front squats 50/35 x2 The reps increase by 1 each set and the % drop just a little. % are a guideline. You should make… Read more »

WODS 10/28/19 – 11/2/19

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Monday October 28 Teams of 2 “Roadie” 2 rds 70 Wallballs (20/14) Females 9′ Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 20 C2B pullups 100/70Cal row Cash Out I am putting in partner wods during the week since we are doing the open Saturday. That being said, I want you to try… Read more »

WODS 10/21/19-10/26/19

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Monday October 21 “Point Break” AMRAP 18: Teams of 2 20 DB Hang CJ (50/35) 15/12 Calorie Assault Bike 20 DB Box Step-Ups (24/20) 15/12 Calorie Assault Bikes 20 Toes to bar Since we are doing the open Sat I thought I’d surprise you all with a team wod.  This is a great way to… Read more »

WODS 10/14/19 to 10/18/19

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Monday October 14 3x 10 wall squats 10-15 sec L hang inchworm Snatch skills “Snake Bite” Big Lap 21-15-9 Power snatch 95/65 Toes to bar Remaining time to work up to heavy single squat snatch preferred, Power snatch for newer folks This is short and sweet. It should be a sprint. Set a weight you… Read more »

WODS 10/7/19 – 10/11/19

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Monday October 7 Banded warmup 3x L hang 20 sec Inchworm Lateral lunge “Dead Meat” 40-30-20-10 Wallballs 20/14 2-4-6-8-10 Deadlifts 315/205 4-4-4-4-4 Bar Muscle ups This is the toughest wod of the week. Its on Monday so you can be recovered for the open wod Saturday. Use a DL weight that is hard but not… Read more »

WODS 9/30/19 -10/4/19

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Monday 30 September Every 90 secx7 sets start at 60% hang power snatch+OHS+hang squat snatch “Bartender” AMRAP 10: 12 Deadlifts 115/75 9 Overhead Squats 115/75 6 Hang Power Snatches 115/75 The beginning piece will get your movement dialed in. You may go as heavy as perfect movement will allow. I want you to aim for… Read more »

Wods 9/23/19-9/27/19

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Monday 3x 8 strict pullups 8/8 Bulgarian split squats “”Master Splinter”” 3 Rounds: 400 Meter Run 12 Burpee Box jump overs (24/20) 15 DB Thrusters 50/35   We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts.  The bulgarian split squats will strengthen the glutes but… Read more »

Wods 9/16/19-9/20/19

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Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in! Monday 3x 5 Front squats 70-75% 8/8 BSS “1-2 Punch” 10 min AMRAP 25 WB 20/14 40 DU Today is the start of our winter cycle.  The first part… Read more »

Wods 9/9/19-9/13/19

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Monday “CrossFit Total” Find 1rm in Back squat Press Deadlift This is our benchmark for strength this coming year.  We’ll retest this before Christmas to see how far yall have come! Tuesday “””Championship Helen”” 5rds 400m run 21 AKBS 53/35 12 Pullups This is the exact opposite of yesterday.  We need to have strength and… Read more »