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Tag: dips

03.25.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The… Read More

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5… Read More

02.11.2014

WARM-UP: 5:00 AMRAP 5 Push Ups 10 Ring/Body Rows 15 Squats STRENGTH: 6 Rounds: :20on/:10off: 1.) Dips 2.) C2B (Chest to Bar) WOD: 10:00 AMRepsAP: 120 Double Unders/240 Singles 60 Lateral Burpees 30 T2B (toes to bar)

02.04.2014

WARM-UP: AMRAP in 5:00 5 Push ups 10 Rows 15 Squats STRENGTH: 8 Rounds 15on/15off 1.) Dips 2.) C2B WOD: For Time: 21-15-9-3 Burpee Box Jump K2E *15 Double Unders before each round

1.20.2014

THIS IS MAX WEEK (we will be finding new 1RM’s) SO MOBILIZE, EAT RIGHT, AND SLEEP ENOUGH!! GET HERE EARLY!!! WARM-UP: BACK SQUAT–Hit a set every 1:30: 10 @ 30% 8 @ 40% 6 @ 50% 4 @… Read More

01.13.2014

Happy Monday Everyone!! Start your week with a positive attitude and drive for strength in all areas in your life! Today we start a new On-Ramp program, a new 12pm class, and a class designated for Middle and… Read More

01.06.2014

Since the CrossFit Games Open is right around the corner, we are going to bring back an old Open workout from 2011! WARM-UP: 3 Rounds: 30 Air Squats 20 Pass Throughs 10 Push Ups STRENGTH: E2M 1.) Back… Read More

06.19.2013 [wednesday]

Max-Effort Lift: 20:00 Push Press warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+95% back off: 10@50-60% Assistant Movement: Bench 1×15-20 1xfailure Pulling Superset: 4 Rounds: 8-10 Bent Over Rows (Underhand) *No torso movement 6-12 Prehab Snatch 15-20… Read More

05.29.2013 [wednesday]

Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May… Read More

12.10.12

SWOD: Level 1:      Back Squat 3×5 (+5lbs) Press 3×5 (+5lbs) *On last sets of both exercises go for max reps while maintaining good form Level 2:    E.M.O.M for 5 minutes: 3-position Snatch @ 65-70% 3-position… Read More