Wednesday September 10, 2014

WOD

A. Jerk(off rack) 3-3-3-1-1-1

B. For Time:
    40 Wall Ball
    100M Run
    20 HSPU
    100M Run
    40 Wall Ball

Post to comments

Rajio Taiso: Why You Should Start Doing Light Morning Workouts

Tuesday September 9, 2014

WOD

A. Hang Full Snatch

B. EMOM 7 Min
    5 OHS

C. For Time:
    20 Box Jump 20/24"
    20 Pull-Ups
    100M Run
    10 Box Jump 20/24"
    10 Bar Muscle Up
    100M Run
    20 Box Jump 20/24"
    20 Pull-Ups

Post to comments

Friday September 5, 2014

WOD

A. Hang Snatch + OHS

B. For Time Accumulate 6600lbs

    Barbell Thruster (ex 45kg x 67 = 6447lbs)

    Every Time The Bar Hits The Ground 2 Burpees

Post to comments

Thursday September 4, 2014

WOD

A. 6 Rounds For Quality
    Min 1 8-12 Strict Pull-Ups/C2B
    Min 2 30 Second Hollow Rock
    Min 3 12-24 Strict Push-Ups
    Min 4 30 Second Sit-Up

B. 5 Rounds For Time
    5 Deadlift 85/125kg
    10 Burpees 

Post to comments

It's Crossfit and It's Going To Hurt

Wednesday September 3, 2014

WOD

A. Clean+Hang Clean

B. For Time:
    10 Strict Press 35/50kg
    15 OHS 35/50kg
    20 Push Press 35/50kg
    25 Front Squat 35/50kg
    30 Push Jerk 35/50kg
    35 Back Squat

C. Easy 800M Run

Post to comments

Tuesday September 2, 2014

KETTLEBELL CLASS TONIGHT!

WOD

A. Weighted Pull-Up 5-5-5-5-5

B. 1 Set Max Pull-Ups

B. For Time Accumulate 5500lbs

     Alt D.B Snatch (55lbsx100=5500lbs)

     *pick a weight and do the math

     3 Burpees Every Minute

Post to time comments

  

Friday August 29, 2014

WOD

A. Back Squat 20 Minutes to a Max

B. 5 Rounds For Reps
    2 Minute AMRAP
    5 Power Clean 50/70kg
    5 Push Press 50/70kg
    5 Front Squat 50/70kg
    2 Minute Rest
    
Post to comments

The Kettlebell Snatch: A Swing That Ends Up Overhead

Thursday August 28, 2014

WOD

A. Gymnastics

B. EMOM 10 Minute
     5 Pull-Up/C2B
     10 Wall Ball

C. For Time:
     150 KBS 1/1.5p
     5 Burpees Every Minute

Post to comments

Wednesday August 27, 2014

WOD

A. Power Snatch 3-3-3-3-3

B. 3 Rounds For Time
    400M Run
    15 OHS
    15 T2B
     
Post to comments

Tuesday August 26, 2014

KETTLEBELL CLASS TONIGHT!!!

WOD

A. For 20 Min Perform
     ODD Min 3 Deadlift @65%
     Even Min Chin-Up Hold(chin over bar) upto 30 Sec

B. 20 Min AMRAP
    40 Squat 
    30 Push-Up Feet on Box
    20 Box Jump 20/24"
    10 Burpees

Post to comments

Are You Training? Or Are You Just Showing Up?

Friday August 22, 2014

WOD

A. For 16 Minutes Perform
     Odd Min 3 Back Squat @80%
     Even Min 10-20 Strict Push-Up

B. 12 Minute AMRAP
      3 Burpee
      6 Pull-Up/C2B
      9 Box Jump 24/30"

C. 100 Sit-Ups For Time

Post to comments

Why We Eat: Hunger