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July 29th, 2016

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Today’s WOD

A. Go every 90 sec x 4 sets: 1 hang snatch + 2 OHS or 1 Hang clean + 2 front squats

B1. Deadlifts x 3-5 reps, rest 0 sec

B2. Box jumps x 10 @ 24/20, rest 90 sec x 4

+

3 RFT

5 Bar muscle ups OR 5 plank pulls + 5 push ups

10 Deadlifts @ 225/155 (50%)

50 DU’s

Notes:

– skills, strength, speed, conditioning…full day of CrossFit

July 28th, 2016

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Today’s WOD

Go every 8 min x 5 sets:

800m run

12 C2B pull ups

12 HSPU’s

*adjust reps/movements as needed…ideally you are getting 2 min of rest/rd. If this is too easy, dial the reps up to 15 or 20, too hard, dial the distance or reps down.

Notes:

– this is very straight forward, but done right adds up.

July 27th, 2016

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Today’s WOD

Make up/Active aerobic recovery/skills & drills

Notes:

– beat up? Come in and loosen up…not beat up? Come in and get beaten up!

July 26th, 2016

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Today’s WOD

Go every 4 min x 5 sets:

25 wall balls

50 Du’s

REST remainder of time up til 4 min (ideally at least 90 sec of rest)

+

3 RFT

400m run

15 burpees

Notes:

– if you can go UB on wall balls and DU’s, you’re laughing!

– 3 rds should be FAST, keep up the pace, let’s see some quick times

July 25th, 2016

craiga

Today’s WOD

A. In 5 min – build to a tough single back squat

B. EMOM x 5 – 1-2 back squat @ 90% of A

C. In 5 min – build to a tough single strict press

D. EMOM x 5 – 1-2 strict press @ 90% of C

E. In 5 min – build to a tough single deadlift

F. EMOM x 5 – 1-2 deadlifts @ 90% of E

Notes:

– think of this as a really fast way to find a total, but then doing some work at a high percentage of it…you’ll need to move quickly, adjust weights quickly and keep a steady pace up on this one. Ensure you’re nice and warm before you begin, then take big, quick jumps in weights.

July 23rd, 2016

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Partner WOD

3 rds
50 burpee box jumps 24/20
40 walking OHL 45/25
30 ring dips
1 k run

*Share all the work except for the run. Run together.

July 22nd, 2016

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Today’s WOD

4 Rds – 12 min of:

30 sec AMRAP – Muscle ups/pull ups

REST 30 sec

30 sec AMRAP – HSPU’s

REST 30 sec

30 sec AMRAP – T2B

REST 30 sec

+

For time:

50 cal row

50 wall balls

50 Sit ups

50 R-KBS @ 2/1.5

800m run

Notes:

– Try to be consistent per round on first part, learn your limits

– met con should be, strong and with short breaks as needed