• 091012 Monday “Tricycle Ride”

    091012 Monday “Tricycle Ride”

    Strength/Skill Work: Snatch Balance-Find a 5 rep max. If you reach your 5 rep max within 7 sets then take ~90% of the 5RM and complete 3×3. WOD Max rounds in 3 minutes of: 12 ring push-ups 8 squat cleans 4 overhead squats Rest 1 minute. Repeat for a total of 3 cycles. Use the […]

  • Rest Day “Tamashii”

    Rest Day “Tamashii”

    Yesterday” WOD was named “Tamashii”. Correctly or incorrectly tamashii or damashii is a Japanese term often defined as “indomitable or unbreakable spirit”. As a CrossFit Coach and practitioner I have come to believe that this will to endure, this unbreakable spirit is one of the most valuable skills that CrossFit offers. I watch with pride […]

  • 091010 Saturday “Tamashii”

    091010 Saturday “Tamashii”

    Strength/Skill Work: Single support deadlift WOD 21-18-15-12-9-6-3 Kettlebell swing (53/35lbs) burpees For time.

  • 091009 Friday “Nasty Girls”

    091009 Friday “Nasty Girls”

    Strength/Skill Work: Muscle-ups &/or weighted pull-ups If youdo not have a bar or ring muscle-up work on them both by jumping to ring supports, using our band set-up in the rings and/or seeing how low of a platform you can jump from to press out a bar muscle-up. This is scalable for ALL! If you […]

  • 091008 Thursday “Score to Settle”

    091008 Thursday “Score to Settle”

    Strength/Skill Work: Overhead squats WOD 3 rounds for time of: 10 sumo deadlift high-pulls (Use ~50% of your clean weight not to exceed 95/65) 15 pull-ups

  • 091007 Wednesday “The Tempest”

    091007 Wednesday “The Tempest”

    Strength/Skill Work: Hang Power Clean WOD As many rounds as possible in 15 minutes of: Ring dips 7 reps One armkettlebell thrusters 10 reps (5 per arm 53/35lbs) Ball slam 15 reps

  • 091006 Tuesday “Surrender”

    091006 Tuesday “Surrender”

    Strength/Skill Work: Push Jerk WOD 200m run 10shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Use the same bar for the entire work-out.

  • 091005 Monday “Max BPM”

    091005 Monday “Max BPM”

    Strength/Skill Work: Front squat WOD 3 rounds of the following: 40 seconds of max rep wall ball 20 seconds rest 40 seconds of max rep power clean (65-70% of your PC 1RM not to exceed 135/95) 20 seconds rest 40 seconds of max rep box jumps 20 seconds rest Post total reps and loads to […]