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 […]

12.02.13 [monday]

WARM-UP: 3 Rounds: 30 Air Squats, 20 Pass Throughs, 10 Push Ups STRENGTH: 5×5 E2M @ 80% 1a.) Back Squat 1b.) Dips/Push Ups WOD: 18:00 EMOM 4 Power Clean @ 65% (odd) 4 Kip C2B (even)

09.27.2013 [friday]

Warm-up WOD: 3 Rounds of Cindy:                               5 Pull Ups                               10 Push  Ups                           […]

09.17.2013 [tuesday]

Skills: 5 Rounds: 5 Supine Bar Rows 10 Hand release push ups 15 OHS (w/ pvc) WOD: AMRAP in 10:00 5 Squat Clean Thrusters 95/65# 10 Push Ups 15 weighted abmat sit ups Strength: 1a.) OHS 3-3-3-3-3 (@90%) E3M 1b.) Chin ups 3-3-3-3-3 add weight only until chest can remain to touch bar

08.28.2013 [wednesday]

Mobility: Lats & Trap Smash Skills & Drills: 20/20/20 Max-Effort Lift: 20:00 to find a 1-3RM Press WOD: AMRAP in 15:00 5 Strict Pull Ups 10 Push Ups 15 Squats

08.21.2013 [wednesday]

Skills & Drills: 20/20/20 Max-Effort Lift: Press [strict] warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Weighted Push Ups 1x close to failure 1x failure WOD: EMOM 10:00 Odd: 5 Push Jerk 185/135# Even: 5 Pull ups [strict] Prehab: Bullet Proof Shoulders

08.13.2013 [tuesday]

Skills & Drills: Banded Squats 1×10 :05 pause at bottom Snatch Skill Transfer OLY: Snatch 6×2 @ 60% WOD: AMRAP in 10:00 25m Overhead walking Lunge 50m Sprint REST 5:00 AMRAP in 5:00 5 Pull ups (strict) 10 Push ups Clear your calendars on September 14th! We will be having a MOBILITY CLINIC from 12-2. […]

08.07.2013 [wednesday]

Skills & Drills: 20/20/20 (Push-ups, Pass throughs, Press (from behind neck)) Max-Effort Lift: Press warm up: 10@bar, 8-10@45%, 5-10@55% work: 5@65%, 5@75%, 5+@85% back off: 10@50-60% Pulling Superset: 4 Rounds: 10 Weighted Dips 4 Upright Rows (underhand grip) WOD: Tabata pulls ups & push ups Tabata Planks & K2E Tabata Push Press 95/65#

08.05.2013 [monday]

Skills & Drills: 30/20/30 Banded Squats x5x0 Max-Effort Lift: Front Squat warm-up: 10@bar, 8-10@55%, 5-10@65% work: 5@75%, 5@85%, 5+@95% back off: 10@50-60% WOD: AMRAP in 10:00 8 Back Squats @ 60% 10 Push Ups 12 Burpees Posterior Chain Development: 3×15 Reverse Hyper

07.31.2013 [wednesday]

Last day of July 2013. WOW. Although I am excited and ready for our students that left for the summer to return, I am nowhere near ready for the summer to be over! Are you? Have you accomplished everything that you wanted? (only the fun things count). For example, swimming, biking, going on vacation, camping, […]

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