• 091019 Monday “Clean Shins”

    091019 Monday “Clean Shins”

    Strength/Skill Work: Single support power clean (Begin with single support deadlift if you have yet to do so) WOD 5 rounds of: 30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs) 30 seconds of max rep box jumps 1 minute rest Record your reps during the 1 minute […]

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  • 091017 Saturday “The Dead Turkey”

    091017 Saturday “The Dead Turkey”

    Strength/Skill Work Turkish Get-up: Bilateral 1RM WOD 5 Turkish Get-ups per arm (~70% 1RM not to exceed 1.5/1 pood) 10 Deadlifts (30-35% DL aRM not to exceed 135/95lbs) 4 TGUs per arm 20 Deadlifts 3 TGUs per arm 30 Deadlifts 2 TGUs per arm 40 Deadlifts For time. Please note deadlifts should NOT be heavy, […]

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  • Friday 091016 “Tabata Something Else”

    Friday 091016 “Tabata Something Else”

    Strength/Skill Work Clean and Jerk: Heavy single with good technique! WOD Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where exercises are transitioned after every 8th interval. Pull-ups Push-ups Sit-ups Squats Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of […]

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  • 091015 Thursday “Charger”

    091015 Thursday “Charger”

    Strength/Skill Work: Shoulder Press WOD AMRAP in 15 minutes of: 30 double unders 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows

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  • 091014 Wednesday “Franzilla”

    091014 Wednesday “Franzilla”

    Strength/Skill Work: Pistols WOD 21 Front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed witha load 20-30% heavier than at which you would perform the […]

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  • 091013 Tuesday “Life’s little hurdles”

    091013 Tuesday “Life’s little hurdles”

    Strength/Skill Work: Deadlift WOD 5 rounds for time of: 7 hang power snatch (70% of your snatch or OHSweight not to exceed 95/65lbs) 7 burpee box hurdles

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  • 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 […]

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  • 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 […]

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