• 110307 Monday

    110307 Monday

    Strength/Skill Work Complete 5 rounds of: Lunge squats: 8 reps per leg @ 3011. Put your dumbbells down and rest ~20s b/w legs and before moving onto ring rows. Ring rows: 6-8 reps @ 41X2. Squeeze your shoulder blades together and hold your chest against the rings for the 2 seconds hold at the top. […]

  • 110306 CrossFit Sectionals Competition

    110306 CrossFit Sectionals Competition

    For those of you who are not familiar the CrossFit Games is an international competition that has been held annually since 2007. CF Inc is a worldwide organization that has been growing with more and more affiliates each year; so too is the increase of competing CF athletes annually. As such CF Headquarters has been […]

  • 110305 Saturday

    110305 Saturday

    Strength/Skill Work: Take exactly 15 minutes to work up to a heavy 1RM clean and jerk. Not necessarily a 1 rep max, but a heavy single for how you are feeling today. Partner WOD Partner A completes 5 clean and jerks at ~80% of today’s max NTE 155/105lbs. Partner B completes max rep box jumps […]

  • 110304 Friday

    110304 Friday

      Strength/Skill Work Deadlift 7 sets of 8 reps @ tempo of 4012 (4 seconds to lower, no rest at the bottom, 1 second to stand, 2 second rest at the top). Rest 2-3 minutes between sets. Please note this tempo is set with a goal to work on posterior endurance. Start light at a […]

  • 110303 Thursday “Half of Master WOD #6″

    110303 Thursday “Half of Master WOD #6″

    Strength/Skill Work Complete 5 rounds of: Hang power clean x 4, 30 seconds rest Deadhang pull-ups x 3-5, Add weight or reduce bands as you are able to complete 5 reps each set. Go down in weight or up in bands if you do not complete a minimum of 3 reps. 2 minutes rest before […]

  • 110302 Wednesday

    110302 Wednesday

    Strength/Skill Work Hang snatch: Spend 15 minutes working up to a heavy set of 3 Partner WOD Each person will run the following intervals: 400m, 400m, 200m While one partner runs the other partner will perform burpee broad jumps for distance. (Every 10m subtracts 5 seconds from your teams overall time.) Both partners rest for […]

  • 110301 Tuesday

    110301 Tuesday

    Strength/Skill Work Push-press: Complete 6-8 sets of 3 working up in weight as you are able to maintain proper overhead position WOD 40 kettlebell swings 20 burpees 30 kettlebell swings 15 burpees 20 kettlebell swings 10 burpees For time. Use a KB weight that challenges you, but that forces you to break the first set […]

  • 110228 Monday

    110228 Monday

      Strength/Skill Work Front squat: 5-6 sets of 5 @ 3013 WOD Complete 3 rounds of 40 seconds of work, 20 seconds of rest at the following stations: Kettlebell Thrusters (53/35lbs) Sandbag Power Cleans Ball slams (the ones that bounce NOT The Slammer Rest