• 110430 Saturday “Bear Complexes”

    110430 Saturday “Bear Complexes”

    Today you have the option of prepping yourself for yesterday’s NYD workout or: Strength/Skill Work Complete 5 sets of the bear complex resting 3 minutes between sets: For each set complete 5-7 of the following sequences WITHOUT resting the bar on the ground. Each sequence consists of: Power clean Front squat Push press Back squat […]

  • 110429 Friday Carolina Challenge II

    110429 Friday Carolina Challenge II

    The CrossFit Games Open usedto determine which individual men and women as well as affiliate teams will qualify to this year’s regional competition and for the master’s athletes to earn spots to the 2011 CrossFit Games is coming to a close this week. It has been an exciting 7 weeks with many amazing performances at […]

  • 110428 Thursday MAP Workout

    110428 Thursday MAP Workout

    Strength/Skill Work Complete 3-4 rounds of: Lunge squat @ 3011; 4-6 reps Ring dips @ 30X1; 3-5 reps WOD Complete 3 rounds of: 3 minutes easy “conversation pace” effort row or skipping rope Then, 30 seconds of a sustainable effort* at each of the following stations: Wall ball 6-count burpee Slam ball (30lbs/20lbs) Walking lunge […]

  • 110427 Wednesday Sectionals 11.6

    110427 Wednesday Sectionals 11.6

    The FINAL Sectionals Workout of 2011!! AMRAP in 7 minutes to get as far as possible in the following ladder: 3, 6, 9, 12, 15, 18, 21… Thrusters (Use 80% of your Thruster 5+Rep max NTE 100/65lbs) Chest-to-Bar Pull-ups Strength/Skill Work 4-6 sets of Behind the Neck Press @ 3111; 4-6 reps. 2 minutes rest […]

  • 110426 Tuesday

    110426 Tuesday

    Strength/Skill Work Back squat: 5-6 rounds of 3-5 reps @ 2013 WOD AMRAP in 10 minutes of: 5 Inverse burpees 10 Box jumps 15 Kettlebell swings *Those competing in the Sectionals should not exceed a 70% effort on either the strength or WOD portion. Just move comfortably and take extra time to work on your […]

  • 110425 Monday Sectionals 11.6 Prep

    110425 Monday Sectionals 11.6 Prep

    Strength/Skill Work 4-5 Rounds of: Thrusters 6-8 reps Work on linking them together. Go up in weight as you can move through consecutively. Do not exceed 115/75lbs in your build-up. Chest-to-bar pull ups 6-8 reps (Be conservative with your grip strength. In other words pay attention to avoid ripping your hands!) For those competing on […]

  • 110423 Saturday

    110423 Saturday

    Strength/Skill Work Hang clean: 5-7 sets of 2-4 reps WOD 3 Rounds of 200m run 7 deadlifts @ 70% max of double or more. NTE 225/155lbs Rest exactly two minutes then complete… 3 Rounds of 7 deadlifts 200m run For time. Subtract those two minutes off your overall time!

  • 110422 Friday “Sectionals 11.5″

    110422 Friday “Sectionals 11.5″

    WOD AMRAP in 20 minutes of: 5 Power cleans @ 70% max NTE 145/100lbs 10 Toes to bar 15 Wall balls Post-WOD Strenth/Skill 3-4 rounds of: Lunge squats @ 3011; 4-6/leg Handstand push-ups @ 20×1; max reps -2