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January 24th, 2015

IMG_20140610_192035

‎Today’s WOD

10 min Amrap with partner. I go you go.

5 Deadlifts 135/95

5 HPC 135/95

5 FS 135/95

Then

10 min Amrap both working at a movement than switching

15 box jumps 30″/24″

2 rope climbs

January 23rd, 2015

 089

CrossFit Style pool party at Murf’s place back in 2010. Great memories!!

Today’s WOD

6 min AMRAP

100’ Farmers carry (45/35 per hand)

100’ bear crawl

Rest 3 min

6 min AMRAP

1k row

AMRAP KBS @ 2.0/1.5 in remaining time

Rest 3 min

6 min AMRAP

30 DU’s

5 burpee pull ups

Coaches Tips: 3 different AMRAP’s to get you moving. You should have time to play with some skill before or after the wod too. We’ll call 100’ back and forth across the gym widthwise.

January 22nd, 2015

090

Find a max thruster
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WORKOUT 14.3

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Coaches Tips: adjust the loads on the deadlifts appropriately for your level so you can keep moving for 8 min

January 21st, 2015

145

Today’s WOD

10k partner row – switch every 250m

* during rest perform 10 deadbugs – SLOWLY

Coaches Tips: Row, row, row your boat!

January 20th, 2015

048

Today’s WOD

Power Cleans x 3-4 reps, every 2 min x 4-5 sets

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Bench press x 3-4 reps, every 2 min x 4-5 sets

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5 Rds for time

10 HPS @ 75/55

10 Hand release push ups

Rest 1 min b/t rds

Coaches Tips: lifts should be tough, metcon should be short, fast and hard.

January 19th, 2015

104

Today’s WOD

Back squats x 3-4 reps, rest 2-3 min x 3-5 sets

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Pendlay rows x 6-8 reps, rest 90 sec x 4-5 sets

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5 Rds for time

9 hang squat cleans @ 95/65

9 Pull ups OR 3 muscle ups

Coaches Tips:  make the squats and rows even heavier this week, and go at the metcon with some intensity

January 17th, 2015

Chris H

It doesn’t get any cooler than that!

Today’s WOD

“Fight Gone Bad”

3 rds for total reps

1 min wall balls 20/14, 10’/9′

1 min SDHP @ 75/55

1 min Box Jumps @ 20/16”

1 min Push Press @ 75/55

1 min Row for calories

1 min Rest

Coaches Tips: Classic tester WOD, keep track of reps and go hard!