Tuesday October 1, 2013
WOD
A. 3 Position Snatch (Top Down)
B. 15 Minute AMRAP
10 Alt D.B. Snatch
10 Jump Squats
10 Pull-Up
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Monday September 30, 2013
WOD
A. Back Squat 1-1-1-1-1
B. 10 Rounds For Time:
10 Burpees
100M Run
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Friday September 27, 2013
WOD
A. Gymnastics
B. 5 Rounds For Max Sit-Ups
In 2 Minutes Perform 5 Burpee, 15 OHS 30/45kg Then AMRAP Sit-Up
2 Minute Rest
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Thursday September 26, 2013
WOD
A. Deadlift 5-5-5
B. 3 rounds For Time:
400M Run
30 KBS 1.5/2p
20 Ring Dip
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Wednesday September 25, 2013
WOD
A. Strict Press 1-1-1-1-1
B. Strict Pull-Up 3xMax
C. For 16 Minutes Preform The Following:
Even Min - 6 Clean 70/50
Odd Min - 12 Wall Ball
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Tuesday September 24, 2013
WOD
A. Clean Pick-Up To Knee + Clean With Pause + Clean
B. 5 Rounds For Time:
200M Run
15 Box Jump 30/24"
10 C2B
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Monday September 23, 2013
WOD
A. Back Squat 3-3-3-3-3
B. For Time:
50 Air squats
40 Wall Ball
30 Push-ups
20 T2B
10 Burpees
20 T2B
30 Push-ups
40 Wall Ball
50 Air squats
40 Wall Ball
50 Air squats
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Friday September 20, 2013
WOD
A. 3 Position Clean(Top Down)
B. 5 Rounds For Max Pull-Ups
In 2 Minutes Perform 20 Thrusters 30/45kg Then AMRAP Pull-Up
2 Minute Rest
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Thursday September 19, 2013
WOD
A. Gymnastics
B. 5 Rounds For Quality
30 Sec Handstand Hold/Practice
30 Sec Rest
C. 5 Rounds For Quality
30 Sec L-Hold/Practice
30 Sec Rest
D. 3 Rounds For Time:
400M Run
50 Double Unders
20 Alt Pistols
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GET THE JUMP ON EXPLOSIVE POWER. PHYSICS AND NEWTON’S SECOND LAW
Wednesday September 18, 2013
WOD
A. Push Press 5-5-5-5-5
B. "TABATA"
D.B. Hang Clean
Push-Up
Ring Row
Wall ball
Rest 1 Minute Between Exercises
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INSPIRING GRINDERS: AN EVENING WITH STACIE TOVAR
Tuesday September 17, 2013
WOD
A. Front Squat 1-1-1-1-1
B. For Time:
150 KBS 2/1.5p
5 Burpees EMOTM
C. 100 Hollow Rocks or 100 Sit-Ups
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Monday, September 16, 2013
WOD
 |
| Rx Indies: SamBalla finishing 1st & Steve Brisket 2nd!! |
A. 3 Position Snatch(Top Down)
B. "CINDY"
20 Min AMRAP
5 pull up
10 push up
15 squat
or
"Nate"
20 min Amrap
2 MU
4 HSPU
8 KBS
Huge shout outs to all of our competitors who stepped up yesterday. Some crossfitters got their first taste of competition and we hope they are now addicted. Many people hit PR's!! (some people didn't :( and that's okay...I guess). Everyone had fun...even Kendall. All of our group athletes stepped up their games as did our indies. Bryan and Sue looked as if they needed an intervention(beat up faces)...but they swear their bloody faces are from the keg press and NOT their spouses. :P Looking strong folks!!
BIG THANK YOU TO EVERYONE WHO MADE THE TRIP OUT TO SHOW SOME LOVE!!
Saturday September 14, 2013
Armwrestling Ninja Devon Larratt battling it out with with Kyle Maynard at the CrossFit Games after party.
Friday September 13, 2013
WOD
A. Power Clean
B. 13 Rounds For Time
6 Wall Ball
6 Alt D.B. Snatch
6 Push-Up
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Friday the 13th Phobia Rooted in Ancient History
Thursday September 12, 2013
WOD
A. Gymnastics
B. For Time:
400M Run
50 Squats
30 Burpees
10 TGU
30 Burpees
50 Squats
400M Run
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Wednesday September 11, 2013
WOD
A. Strict Press 3-3-3-3-3
B. Strict Pull-Up 3xMax
C. For Time:
30-20-10
Box Jump 30/24"
Pull-Up
D.B. Push Press 55/35lb
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Tuesday September 10, 2013
WOD
A. Snatch
B. EMOTM 5 Minutes
5 Snatch @ 65%
Rest 2 Minutes
EMOTM 5 Minutes
10 T2B
Rest 2 Minutes
EMOTM 5 Minutes
3 Shuttle Runs
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Monday September 9, 2013
WOD
A. Front Squat 3-3-3-3-3
B. For Time:
50-40-30-20-10
KBS 1.5/1p
Goblet Squat 1.5/1p
Push-Up
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This Gluten-Free Thing Is a Really Overblown Fad!
Friday September 6, 2013
WOD
A. Hang Power Clean + Push Press
B. For Time:
21 Wall Ball
5 TGU Right Hand
5 TGU Left Hand
15 Wall Ball
3 TGU Right Hand
3 TGU Left Hand
9 Wall Ball
1 TGU Right Hand
1 TGU Left Hand
9 Wall Ball
3 TGU Right Hand
3 TGU Left Hand
15 Wall Ball
5 TGU Right Hand
5 TGU Left Hand
21 Wall Ball
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Thursday September 5, 2013
WOD
A. Gymnastics
B. 4 Rounds For Time
400M Run
30 Squat
20 Pull-Up
10 HSPU
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Wednesday September 4, 2013
WOD
A. Hang Power Snatch 2-2-2-2-2
B. 10 Rounds For Reps
In 60 Seconds Perform 5 Deadlifts @125/85kg AMRAP Burpee
Rest 60 seconds
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Tuesday September 3, 2013
WOD
A. Back Squat 5-5-5-5
B. 12 Minute AMRAP
15-12-9
Hang D.B Squat Clean
D.B Push Press
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