Monday December 2 “Championship Helen” 5rds 400m run 21 KBS 53/35(American) 12 Pullups Here is one of the best tests of aerobic capacity we’ve got. Set a pace you can maintain on the run! Tuesday December 3 CrossFit Total” 1rm Back squat Press Deadlift Here is where we see all those squat waves pay off…. Read more »
Monday November 25 1 Round every 1:30×7 of the Macho Man 3 PC+3 FS+3 PJ must hold on to bar “Randy Savage” 12 min AMRAP 3rds 3 power cleans 135/95 3 Front squats 3 Push Jerks then 15 TTB Today we are working on raw power. The right way to do this is to focus… Read more »
Monday November 18 3 Power cleans EMOTMx7 “Honey Badger” AMRAP 10 Minutes 15 Bar Facing Burpees 25 Power Cleans 115/75lbs 15 Bar Facing Burpees 25 Power Cleans 145/95lbs 15 Bar Facing Burpees 25 Power Cleans 165/115lbs The EMOTM is to work on cycling effectively. I made the weights of the wod a bit lighter, because… Read more »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
