• 140911 Thursday

    september-11-remembrance-2

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 5-10: 1-arm OH Carry, Sumo Deadlift, Wall Ball, Ring-Row, Burpee. Strength Development A1. : Front Squat (3-5 x 5) A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 4. ) WOD Remembrance (Time) 21-15-9 Power Clean (50-60% of a multi-rep max NTE 115/75lbs) […]

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  • 140910 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: BTN Press–>BTN Push-Press, Rebounding 15-20s, Wall Ball, Toes to Bar (Strict Rnd 1). Strength Development A1. : Deadlift (TnG; 4-8 x 4) A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. ) A2. : Handstand Push-ups (AMRAP in 20s x […]

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  • 140909 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Single Leg RDL, T-Push-up, Axle Front Squat, Slammer, TTB (Strict Rnd 1). Strength/Skill Development Take 18 minutes to alternate b/w A1/2 NTE 4 Rnds. A1. : 1-arm Farmer’s Carry ( x 30-50m/arm ) A2. : Weighted Dip ( @ 20X1; 5-8 ) […]

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  • 140908 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Sumo Good Morning, Axle OH Carry, DB Manmaker, C2B Pull-up (Strict Rnd 1). Strength/Skill Development A1. : Back Squat (@20×1; 8, 6, 4, 2, 8 ) A2. : Kipping Pull-ups (AMRAP in 20s x 4) Recommend 3 strict pull-ups & 3 strict […]

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  • 140907 Sunday Recovery

    CFA_BCBD-179

    Main – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

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  • 140906 Saturday

    CFA_BCBD-150

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Sumo Good Morning, DB Thruster, Toes 2 Bar, Bear Crawl x 100ft. Strength Development Sumo Deadlift (12 Minutes to build to a tough double. ) Partner WOD Metcon (AMRAP – Rounds and Reps) With 1 person working through a full round at […]

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  • 140905 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility & 4-10: OHS, T2B (Strict Rnd 1), DB Burpee DL BSU -alternating legs, KB Good Morning. Strength Development A1.: BTN Push-press ( @ 21X1; 4-8 x 4) A2. : 1-arm Farmer’s Carry ( x 40-80m/arm x 3) WOD Complete 4 sets of A1/2: A1. […]

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  • 140904 Thursday

    #TBT to the Tunnel Rd location before it was a new Whole Foods!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Snatch Press-under, Renegade Row, Battling Ropes (15-20s), 1-arm DB High-pull, Box Jump -step down. Strength Development A1. : Good Mornings (@ 30X1; 5-8 x 4) A2. : 1-arm DB Muscle Snatch ( x 3-5/arm x 4) WOD Metcon (AMRAP – Reps) Complete […]

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