03.07.2014

WARM-UP: 5 Rounds: 5 Bar Rows 5 OHS 5 Leg Lifts STRENGTH/SKILL: Chest to bar & kipping skill work! WOD: OPEN 14.2 In 3:00 complete: (if completed before time cap, rest) 2 Rounds: 10 OHS 95/65# 10 Chest to Bar Pull Ups In 3:00 complete: 2 Rounds: 12 OHS 12 C2B In 3:00 complete: 2 […]

02.17.2014

WARM-UP:  *Partner Shoulder Activation *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 SnB + OHS (Snatch Balance + Overhead Squat) STRENGTH: Hit a set every 1:30 BACK SQUAT: 1×5 @ 60% 1×5 @ 75% 1×3 @ 85% 1×1-2 @ 95% 2×2 @ 90% 1×10 @ 40% WOD: OPEN 13.1 […]

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 Squat 2.) Dip/Push Ups (weighted) 5@55%, 5@65%, 5@75%, 5+@85% WOD: 11.4 AMRAP in 10:00 60 Bar Facing […]

05.31.2013 [friday]

OLY: From Floor: E.M.O.M. for 6:00 Snatch 6×2 @ 65% *Power Snatch + OHS, or Power Snatch + Snatch Balance Clean&Jerk 6×2 @ 65% *Power Clean + Hang Clean (full squat) + jerk WOD: 12-8-4 Deadlift 315/205# or 70% Box Jumps 30/24″ REST 5:00 FOR TIME: 12 Overhead walking lunges (OHWL) 12 T2B 100m Sprint […]