• 110808 Monday “Annie”

    110808 Monday “Annie”

    Strength/Skill Development Complete 4 rounds of A1/A2 following warm-up sets: A1. Deadlift @ 21×1; 4-6 reps. Rest 30s A2. DB press @ 22×2; 4-6 reps. Rest 2 minutes for mobility. WOD Complete for time50, 40, 30, 20, 10 reps of: Double Unders Sit Ups This workout was last c ompleted on 091217. Post best DLx?, […]

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  • 110806 Saturday

    110806 Saturday

    Strength/Skill Development A. Back squat @ 20X2 x 2 reps @ 60s for 8 sets. Focus on accelerating weight out of the bottom. (Use 60-70% of best 2-4 rep. Want the weight to be lighter so that you can move FAST!) B. KBS @ 1013; 10-15 x 3 with 90s rest b/w sets. WOD 30 […]

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  • 110805 Friday

    110805 Friday

    Strength/Skill Development Complete 5 rounds of A1/A2: A1. Push-press 3-5 reps Rest 20s A2. Box jumps: Max reps in 10s. Move up in height as you complete 10 or more reps. Rest 2 minutes to focus on mobility. B. Spend 10 minutes working on power snatch technique.   WOD AMRAP in 7 minutes of: 5 […]

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  • 110804 Thursday

    110804 Thursday

    Strength/Skill Development Renegade man-maker:Spend 8 minutes reviewing & finding a weight you feel comfortable with for workout. WOD AMRAP in 30 minutes of: 400m run coming to a complete stop every 100m to reset & focus in on running technique 8 Renegade man makers (DBs NTE 30/20lbs) 12 Inverse burpees 16 Slammers Note total rounds […]

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  • 110803 Wednesday

    110803 Wednesday

    Strength/Skill Development Complete 5 rounds of A1/A2: A1. Hang power clean: 3-5 reps. Rest 20s. A2. Ring push-ups @ 31X1; 3-5 reps. BW+ as you can maintain tempo & appropriate depth. Rest 60s b/f returning to A1. WOD Complete 3 Rounds of: Row 20 cals for time. Rest exactly 1 minute 20 unbroken thrusters (begin […]

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  • 110802 Tuesday “Wobble”

    110802 Tuesday “Wobble”

    “Thanks to CrossFit for giving me strong lungs and mind to hike to 15,000 feet above sea level. This is me doing a victory jump at the Yanama Pass on our way Machu Picchu. Y’all are the best, I though about Corey’s phrase, ‘Be Awesome’ the whole way up the mountain.” -Carly   Strength/Skill Development […]

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  • 110801 Monday

    110801 Monday

          Strength/Skill Development A1. Back squat @ 20×3; 2-4 reps x 6 sets. A2. DB double arm row @ 21×3; 4-6 reps x 4 sets. WOD AMRAP in 10 minutes of: 7 power cleans (70=80% of last Monday’s hang clean NTE 115/165lbs) 200m run

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  • 110731 Sunday “Short Circuit”

    110731 Sunday “Short Circuit”

    Team WOD In teams of 4 complete: 2000m row and 100 burpees one person on the rower and only one teammate doing burpees at a time. Break up burpee reps/row distance as you choose. The row and burpees must be complete before the team may move outside for the tire flip. 50m tire flip 300m […]

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