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WOD
Coach's Choice
Did you know that on June 1st 1968, Simon & Garfunkel's "Mrs Robinson" hits #1
Saturday, June 1, 2013
WOD
Coach's Choice
Did you know that on June 1st 1968, Simon & Garfunkel's "Mrs Robinson" hits #1
Friday, May 31, 2013
WOD
3 Rounds of:
Max Rep Backsquat @ 60%1RM
Max Rep Pull up
Max Rep Floor Press (bodyweight)
Rest
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Thursday May 30, 2013
WOD
A. Hang Clean 3-3-3-3-3
B. 10 Minute AMRAP
20 Alt D.B. Snatch
10 Box Jump 30/24
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Engineering a Better Life: A Reader Case Study
Wednesday May 29, 2013
WOD
A. Strict/Weighted Pull-Ups
B. HSPU/Handstand Walk
C. For Time
100 T2B
*20 Push-Up every time you break
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Tuesday May 28, 2013
WOD
A. Snatch
B. EMOTM 4 Min
10-15 Burpees
C. For Time
150 KBS
*25 D-U every time you break
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Monday May 27, 2013
WOD
A. Front Squat 80% Max Repsx3
B. 3 Rounds For Time
30 Wall Ball
20 Pull-ups
100M Sprint
C. 100 Sit-Ups
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Friday May 24, 2013
WOD
A. Push Press 3-3-3-3
B. 20 Min EMOTM
5 Pull-Up
7 Push-Up
9 Med Ball Squat Clean
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ENHANCE CROSSFIT PERFORMANCE THE INTELLIGENT WAY
Thursday May 23, 2013
WOD
A. Deadlift 5-5-5-5@75%
B. 10 Min AMRAP
6 D.B. Push Press R/H 50/35lb
4 Burpee
6 D.B. Push Press L/H 50/35lb
4 Burpee
C. "TABATA"
Sit-Up
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DON'T DO THIS!
CANADA EAST REGIONALS ARE THIS WEEKEND!!
So grab your lucky rabbit's foot, cross your fingers, search for a four-leaf clover or the end of a rainbow, pray to your God(gods)!! If you have no mystical practices to show support, simply think of us, send our athletes some love...and pray to Glassman!!
The Wolfpack: Brett, Pete, Steve, Becca, Sam, and Lindsay, are going to KILL IT!! They've paid their dues and it's time to collect what is there for the taking!!
(If you're coming to watch, search for the sea of fit, baby-blue t-shirt wearing hoodlums. We'll be the ones jumping up and down yelling "NO REP" to everyone who isn't us and yelling all types of positive profanities to the O-Town team)
"LET'S F*^K1N GOOOOOOOOOOOOOO!!"
On Friday, Saturday, and Sunday, our squad of fierce and hungry wolves will be representing the family, showcasing their abilities(+our superb coaching ;)), and hopefully earning a trip to the Crossfit Games!!
(No pressure guys).So grab your lucky rabbit's foot, cross your fingers, search for a four-leaf clover or the end of a rainbow, pray to your God(gods)!! If you have no mystical practices to show support, simply think of us, send our athletes some love...and pray to Glassman!!
The Wolfpack: Brett, Pete, Steve, Becca, Sam, and Lindsay, are going to KILL IT!! They've paid their dues and it's time to collect what is there for the taking!!
(If you're coming to watch, search for the sea of fit, baby-blue t-shirt wearing hoodlums. We'll be the ones jumping up and down yelling "NO REP" to everyone who isn't us and yelling all types of positive profanities to the O-Town team)
"LET'S F*^K1N GOOOOOOOOOOOOOO!!"
Wednesday May 22, 2013
WOD
A. Back Squat 1-1-1-1-1
B. 6 Rounds For Quality
30 Sec Box jump
30 Sec Rest
C. 3 Rounds For Time
400M Run
50 Squats
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Why It’s Important to Cook Your Own Meal
Tuesday May 21, 2013
WOD
A. Clean
B. 10 Rounds For Quality
30 Sec 2 Squat Cleans
30 Sec 8 Hollow Rock
C. 10 Rounds For Time
7 Plyo Push-Up
14 Jump Squats
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Friday May 17, 2013
WOD
A. Handstand Walk/HSPU
B. "NICOLE"
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
C. "TABATA"
Sit-Up
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The Missing Link: Movement as a Skill
Thursday May 16, 2013
WOD
A. Hang Clean + Jerk
B. "DT"
Five rounds for time
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps
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Wednesday May 15, 2013
WOD
A. Rope Climb 20 Min
B. 5 Rounds For Reps
30 Sec Double-Unders
30 Sec rest
C. "1/2 Bradley"
5 Rounds For Time:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
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Tuesday May 14, 2013
WOD
A. Hang Power Snatch 3-3-3-3-3
B. "lil Arnie"
12 Turkish get-ups, Right arm
30 Swings
12 Overhead squats, Left arm
30 Swings
12 Overhead squats, Right arm
30 Swings
12 Turkish get-ups, Left arm
Monday May 13, 2013
WOD
A. Front Squat 1-1-1-1-1-5
B. For Time:
40-30-20-10
Wall Ball
Squat
Push-Up
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Friday May 10, 2013
WODA.Gymnastics
B. For time:
50M Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
10 TGU 1.5/1p
100 Squats
50 KBS 1.5/1p
50 Sit-ups
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Crossfit for Life
Thursday May 9, 2013
WOD
A. Clean +
Hang Clean
B. 5 Rounds For Time
7 Thrusters 50/35 14 Pull-Ups
200M Run
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Oh, Mother Earth.
Wednesday May 8, 2013
WOD
A. Push Press 5-5-5-5
B. 2 Rounds Max HSPU
C. In 10 Minutes Perform the Following
1 Push-Up
1 Box Hurdle
2 Push-Up
2 Box Hurdle
3 Push-Up
3 Box Hurdle
...
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Yoga is the Yin to the CrossFit Yang
Tuesday May 7, 2013
WOD
A. Snatch + Hang Snatch
B. OHS 2 Max Sets 60/45kg
C. Three Rounds For Time:
Waiter walk, 100M, Right arm 50M Left Arm 50M
20 T2B
Waiter walk, 100M, Right arm 50M Left Arm 50M
20 Pull-Ups
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Friday May 3, 2013
WOD
A. Deadlift 3-3-3-3-3-3-3-3-3-3 (55-65%) EMOTM
B. For Time:
400M Run
15 Ring Row
300M Run
30 HSPU
200M Run
45 KBS
100M Run
60 Sit-Ups
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Thursday May 2, 2013
WOD
A. "The Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes:
The Power clean must be separate from the front squat. No resting on
the ground during rounds, not even to re-grip. You want to be at max
load by round 4 or 5.
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