Friday March 1, 2013
WOD
A. Weighted Pull-up 5-5-3-3-1-1-1
B. 5 Rounds For Quality
30 Sec Weighted Walking Lunge
30 Sec Rest
C. For Max Reps
4 Min AMRAP
Clean & Jerk 70/50kg
4 Min Rest
3 Min AMRAP
Clean & Jerk 70/50kg
3 Min Rest
2 Min AMRAP
Clean & Jerk 70/50kg
2 Min Rest
1 Min AMRAP
Clean & Jerk 70/50kg
Post reps to comments
Thursday February 28, 2013
 |
| NAME THIS MAN... |
WOD
A. Front Squat 1-1-1-3-5
B. 2 Rounds For Max Reps
2 Min Row (meters)
2 Min Rest
2 Min Burpees
2 Min Rest
2 Min Double Unders
2 Min Rest
Post to comments
'Copeland's Cure': Medicine Show
Wednesday February 27, 2013
WOD
A. Snatch Grip Deadlift +
Snatch +
Overhead Squat
B. 10-15 Hollow Rocks/Hollow Hold EMOTM for 5 minutes
50 Kbs (1.5/2p)
25 Ring Pushup
40 Kbs
20 Ring Push up
30 Kbs
15 Ring Push up
20 Kbs
10 Ring Push up
10 Kbs
5 Ring Push
Tuesday February 26, 2013
WOD
A. Power Clean + Push Press
B. 3 Min Max HSPU
C. For Time
125 Wall Ball
5 C2B Pull-Up EMOTM
Post to comments
Saturday February 23, 2013
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WATCH JAY AND KADE CRUSH SOME WEIGHTS HERE... STARTS AROUND 11AM!
WATCH JAY AND KADE CRUSH SOME WEIGHTS HERE... STARTS AROUND 11AM!
KADE'S LAST MEET
JAY SQUATIN' LAST YEAR
Friday February 22, 2013
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WOD
A. Deadlift 5-5-5
B. "Tabata Something Else"
Pull-Up
Push-Up
Sit-Up
Squat
*No rest for total reps.
Post to comments
The Extraordinary Science of Addictive Junk Food
Thursday February 21, 2013
No Morning Classes Today!
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WOD
A. Back Squat 5-5-5
B. For Time
12-9-6-3
Power Snatch 45kg
Burpee
*stolen from crossfit.com today
C. 100 Sit-Ups For Time
Wednesday February 20, 2013
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WOD
A. Gymnastics
B. 50 Strict Pull-Ups For Quality
C. For Time:
40 D.B. Squat Cleans 35/50
30 D.B. Push Press 35/50
20 D.B. Thrustrers 35/50
10 ManMakers 35/50
Post to comments
Tuesday February 19, 2013
WOD
A. "Snatch Complex"
Snatch Deadlift + Snatch Pull + Snatch + OHS
B. For 10 Minutes Perform The Following
1 Box Jump 30/24
1 Pull-Up
2 Box jump
2 Pull-Up
3 Box Jump
3 Pull-Up
... How far Can You Go!!!
Post to comments
Monday February 18, 2013
WOD
A. "Klokov Complex"
Deadlift + Clean + Front Squat + Push Press + Jerk
B. 15 Minute AMRAP
20 Squats
15 KBS 1.5/1p
10 Ring Dip
Post rounds to comments
The King doing his thing!
Holiday Hours For February 18, 2013
Class Changes for Monday February 18th ONLY
NEW
1000-1100 class
CANCELLED
0600-0800 and 1900-2000
Friday February 15, 2013
WOD
A. Back Squat 10-10-10
B. 4 Rounds For Reps
2 Min AMRAP
3 Deadlift 125/85kg
7 Box Jump
2 Min Rest
Post to comments
Thursday February 14, 2013
WOD
A. Clean +
Front Squat
B. 8 Rounds/Reps
30 Sec Pull-Up
30 Sec Rest
C. 7 Minute AMRAP
Burpees
*opens WOD 12.1
Post to comments
Be Happier in Business and Life:
10 Things To Stop Doing Right Now
Wednesday February 13, 2013
WOD
A. Snatch
B. For 10 Minutes (Practice)
Odd Minute 10 KB Snatch (RH)
Even Minute 10 KB Snatch (LH)
C. For Time:
100 Wall Ball
*EMOTM 7 T2B
Post time to comments
Catalyst Athletics: Our Warm-up is a Warm-up
Tuesday February 12, 2013
WOD
A. Clean & Jerk
B. 18-15-12-9-6
Hang D.B. Squat Clean 55/40
Handstand Push-Up
C. Hollow Rock 2 Min Total Time
Post time to comments
SHOULDER PAIN: TAKEN OUT BY THE BUM WING
Monday February 11, 2013
WOD
A. Snatch
B. Snatch Grip Deadlift
105-115% of Snatch 5-5-5
C. 10 Rounds For Time
3 Burpees
6 Pull-Ups
9 KBS 2/1.5p
Post time to comments
Friday February 8, 2013
WOD
A. Back Squat 10-10-10
B. For Time
100 T2B
*20 Push-Ups every time you come off the bar
Post time to comments
The Now of CrossFit
Thursday February 7, 2013
WOD
A. Hang Snatch
B. Max Double Unders(3 attempts)
C. For Time
15 Burpees
15-12-9
Handstand Push-Up
Box Jump 30/24
12 Burpees
15-12-9
C2B Pull-Up
Box jump 30/24
9 Burpees
Post time to comments
Mobility WOD Episode 05: Darth Shoulder
Wednesday February 6, 2013
WOD
A. Clean + Front Squat
B. 3 Minutes Max Pistols
C. For Time
40-30-20-10
Med Ball Squat Clean
Ring Dip
Post time to comments
How to Incorporate the Primal Blueprint
into a Busy Family and Work Life
Tuesday February 5, 2013
WOD
A. Snatch + OHS
B. 10 Minutes Handstand Practice
C. 2 Rounds For Reps
90 Sec Row(cal)
30 Sec Rest
90 Sec Pull-Up
30 Sec Rest
90 Sec Slam Ball
30 Sec Rest
90 Sec KBS 1.5/1p
30 Sec Rest
Post time to comments
Monday February 4, 2013
WOD
A. Clean
B. EMOTM 5 Min
7-10 Strict Pull-Ups
*Goal is perfect pull-ups
and one more then las week
C. 15 Minute AMRAP
10 Wall Ball
15 Push-Ups
20 Squats
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