• 110620 Monday

    110620 Monday

    Complete 6 rounds of A1/A2: A1. Push-press @ 12X2; 2-4 reps. Rest 20s A2. Box jumps x 5 reps with emphasis on controlled landings both on & off the box. Work on jumping back onto the box from where you land. Eliminate extra steps b/w reps. Move up in height as you can control these […]

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  • Announcing the CrossFit Games Party 2011!!

    Announcing the CrossFit Games Party 2011!!

      Video of last year’s group workout. Thank you Peter!   The CrossFit 2011 Regional competition is coming to a close this weekend as it is determined who will be represented at the CF Games from the Northeast, South Central, Southern California and Latin America. The big finale will be the weekend of July 29, […]

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  • 110618 Saturday

    110618 Saturday

    A. DB weighted walking lunges @ 1011 for 20 steps x 5. Ensure you open your hips at the top. Rest 2 minutes b/w sets. Get as heavy as you can manage without breaking tempo. B. OHS @ 32X2; 3-5 x 5. Rest 2 minute b/w sets to add weight and work on mobility. C. […]

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  • 110617 Friday “Tester #4″

    110617 Friday “Tester #4″

      Complete 5 rounds of A1/A2: A1. Front squat @ 3012; 3-5 reps. Rest 30s A2. Double arm dumbbell row @ 31×2; 5-7. Rest 2-3 minutes b/f returning to FS. Rest longer as the weight gets heavier! B. Tester: In 8 minutes complete max rep C2B pullups. Every time you come off the bar complete […]

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  • 110616 Thursday

    110616 Thursday

    A. Behind the neck press @ 2111; 6-8 x 3 with 2 minutes rest b/w sets for mobility. B. Power snatch: Build to a heavy double over 6 sets. No press outs! Rest 2 minutes b/w sets again focus on your mobility! C. EMOM for 8 minutes 2 Cleans @ today’s best power snatch weight […]

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  • 110615 Wednesday

    110615 Wednesday

    Complete 5 rounds of A1/A2. A1. Deadlift @ 2211; 4-6 reps Rest 30s A2. Dumbbell press @ 21×2; 4-6 reps. Rest 2 minutes. B. Complete 4 rounds of: 200m run 10 box jumps (24/20″) Note your time and rest exactly 1 minute rest (only rest after you complete the 4th round) Then, 4 rounds of: […]

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  • 110614 Tuesday

    110614 Tuesday

    Complete 3 rounds of A1/A2: A1. Lunge squat @ 2021; 8-10/leg. 30s rest b/w legs A2. Push-ups scaled to your ability (knees, DTUK, toes, rings) @ 3112; 4-8. Rest 60s. Complete 4 rounds of B1/B2: B1. Back squat @ 2011; 6-8 reps. Rest 30s. B2. Russian swings 8-12 reps. Rest 60s. C. Complete 3 rounds […]

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  • 110613 Monday: Tester

    110613 Monday: Tester

    A. Hang power snatch: 2-3 x 5. Rest 2 minutes b/w sets for mobility. B1. Ring rows @ 41×2; 4-6 x 4. Rest 20s. B2. Max double unders in 20s, x 4. Rest 40s. C. Tester AMRAP in 12 minutes of: 5 hang cleans (Use ~80% of last Mondays 5 rep NTE 135/95lbs) 20 double […]

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