• 090824 Monday “Cleaning Cindy”

    090824 Monday “Cleaning Cindy”

    Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 9power cleans (Use Grace or DT weight) 3 rounds of Cindy* 6power cleans 2 rounds of Cindy 3power cleans 1 round of Cindy For […]

  • 090823 Sunday “Rest Day”

    090823 Sunday “Rest Day”

    Rest Day Reminder that the time schedule has changed for morning classes beginning TOMORROW! Please see new time schedule here. Also congrats toDale Wyrick with a 7th place overall finish in the Springmaid Splash 5k trail run yesterday morning!! As well, Matt Baldwin did well last night in the Montford Hot August Night 5k.He had […]

  • 090822 Saturday “Jeremy”

    090822 Saturday “Jeremy”

    Strength/Skill WorkGet inverted! Headstands, handstands, handstand push-ups, back extension rolls, walking on your hands….agility ladder on your hands?? WOD 21-15-9 Overhead squats Burpees For time. Overhead squats Rx’d at 95lbs.

  • 090821 Friday “DT”

    090821 Friday “DT”

    Strength/Skill Work Burgener warm-up and push jerk review WOD Complete 5 rounds of the following for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Men-135lbs, Ladies-95lbs ICE Training Strength/Skill Work Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90% WOD See above only Men-155lbs, Ladies-105lbs

  • 090820 Thursday “The Good Fight”

    090820 Thursday “The Good Fight”

    Strength/Skill Work Turkish Get-up: Heavy single that you can complete bilaterally WOD: In this workout you complete as many reps as possible within 45 seconds and have 15 seconds to move record score and moveto the next station. The sixth station is a rest station. Complete 3 total rounds. 1. Sumo Deadlift High-pulls (M-75lbs, W-55lbs) […]

  • 090819 Wednesday “Lynne-like”

    090819 Wednesday “Lynne-like”

    CrossFit Strength/Skill Work Power Snatch: Heavy single WOD Shortened Lynne-like Perform maxrep ring dips/bar dips immediately followed by max rep pull-ups Rest as needed b/w rounds. ______________________________________________________________________________________________________ ICE Training Strength/Skill Work 1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack) Complete 7 rounds. Work to add […]

  • 090818 Tuesday “Brutal”

    090818 Tuesday “Brutal”

    Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat. WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time.

  • 090817 Monday “Gorilla”

    090817 Monday “Gorilla”

    Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 5rounds for time: 100m grip farmer’s carry (hold dumbbell’son wide side or plate’s from edge M-25lbs, W-15lbs) 12kettlebell swings (M-53lbs, W-35lbs) 15 knees […]