• 110720 Wednesday

    110720 Wednesday

    Strength/Skill Development Complete 5 rounds of: A1. Hang powersnatch 3-5 reps A2. No arm pull row max distance in 20s. Work on powerful hip drive! WOD Complete 4 rounds for time of: 400m run with a complete stop every 100m 5 Hang power clean with today’s best hang power snatch 3+ rep 8 Pull-ups (Adv: […]

  • 110719 Tuesday “Double Tabata Mash-up”

    110719 Tuesday “Double Tabata Mash-up”

    Strength/Skill Development Complete 3 rounds of: Barbell box step-up @ 21X1; 6-8/leg. Rest 30s b/w legs. Ring row @ 41X3; 6-8 reps. WOD Double Tabata Mash-up: Alternate the following two exercises using the Tabata protocol (20s of work, 10s of rest) for a total of 16 rounds of work. Rest 8 minutes and do it […]

  • CrossFit Games Party July 31st!

    CrossFit Games Party July 31st!

    The 2011 CrossFit Games will kick off Friday, July 29th @ 11am EST. CFA will be hosting a gathering on Sunday, July 31st to watch a live streaming of the final day of competition. The gym will open at 11am that morning for the start of competition. Team WOD We will kick off some team […]

  • 110719 Monday

    110719 Monday

    Strength/Skill Development Complete 5 Rounds of: KB/DB Thrusters @ 20×0; 4-6 reps (Raise up off heels to hit lock out & find the heels to return into squat) Rest ~20s Toes-to-Bar @ 21X0; 6-8 reps. (Focus on completing w/out a kip & controlling legs on down swing.) Rest ~20s Double unders: Max reps in 20 […]

  • 110716 Saturday

    110716 Saturday

    Spend 10 minutes warming up back squat, kettlebell swings & box jumps. Then… WOD 5 Rounds of: 6 Back squats (Use ~70-80% of best 4 rep from 110709 NTE your bodyweight) 9 KBS (heavy NTE 2/1.5 pood) 15 Box Jump (At height you can quickly jump on/jump off NTE 24″/20″) Rest 3min b/w rounds. Each […]

  • 110715 Friday

    110715 Friday

    Strength/Skill Development A1. Dumbbell hang power clean 2-4 reps x 6 sets. A2. Barbell narrow grip high-pull @ 21X2; 3-5 reps x 5 sets. WOD Complete 3 rounds of: 40s DB weighted walking lunge 20s Rest 40s Slammer 20s Rest 40s Pull-ups 1:20 Rest For the walking lunge every 5 ft counts as 1 rep. […]

  • 110714 Thursday

    110714 Thursday

    Strength/Skill Development Front squat @ 2011; 6-8 reps x 3 sets following warm up sets. Rest 2:30 b/w sets to focus on mobility. WOD Complete 5 rounds for time of: 200m run 12 thrusters (Use 50-60% of thruster from 110623 NTE 95/65lbs) For time. Reminder: CFA”CF Games Party on July 31st!

  • 110713 Wednesday

    110713 Wednesday

    Strength/Skill Development: A. Reverse lunge @ 20X1; 6-8/leg x 3 sets. Rest 30s b/w legs & 2 minutes b/w sets. B. Spend 10 minutes working on your overhead squat and mobility. Complete sets of 4-7 reps with emphasis on range of motion & efficiency of movement. WOD 21-15-9 Overhead squats Inverse burpees For time. Use […]