• 150110 Saturday

    150110 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Paused 1-arm OH Squat, Axle Barbell Row, BTN Thruster Toes 2 Bar (Strict Rnd 1). Strength Development Paused Overhead Squat (@ 32X1; 12 minutes to build to a double ) WOD Illusion (Time) 400m Row 10 OHS (~70-80% multi-rep max NTE 95/135lbs) […]

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  •     Register for the 2015 Hot Chocolate 10k.  Benefits go to Isaac Dickson Elementary’s PTO.  

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  • 150109 Friday

    150109 Friday

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Sumo Good Morning, 1-arm OH Carry, Rebounding–>DU practice (20s), C2B Pull-ups (Strict Rnd 1), KBS. Strength/Skill Development Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds. A1. : Back Squat (@ 20X1; 7-10 x 3. Rest 3 Minutes.) A2. : […]

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  • 150108 Thursday

    150108 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Overhead Squat, RKBS-build to moderately tough set, Manmaker, Ring Row -2s pause against chest. Strength Development : Hang Power Clean (5-4-3-2-1. Rest 2 Minutes. ) Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes: 3 DB ManMakers – Moderate […]

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  • 150107 Wednesday

    150107 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 3-8: TnG Power Clean, Front Squat, T-Push-up, C2B Pull-up (Strict Rnd 1). Strength/Skill Development Take 20 minutes to cycle through A1-3: A1. : 1-arm Farmer’s Carry (x 20-40/arm) A2. : Front Leaning Rest (Rings) (Accumulate 30-60s per round. ) A3. : Row […]

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  • 150106 Tuesday

    150106 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Wall Ball, DB Press–>DB Push-Press, NGHP–>SDHP, Box Jump – Step Down Rnd 1. Strength Development Take 18 Minutes to alternate b/w A1/2: A1. : Romanian Deadlift (30×1;3-6) A2. : Axle Shoulder Press (@ 21X1; 3-6 ) WOD Complete 4 Rounds or a […]

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  • 150105 Monday

    150105 Monday

    Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 4-10: Axle Front Squat, Dip, Good Morning, Toes 2 Bar (Strict Rnd 1). Strength/Skill Development A. : Axle Front Squat (8 Minutes to build to a moderately tough set of 5.) B. : 1-arm Waiter’s Walking Lunge (x 24 (Switch arms after 12). […]

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  • 150103 Saturday

    150103 Saturday

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Back Squat, 1-arm DB Row, BTN Thruster, Rebounding (20s). Strength Development Clean and Jerk (20 Minutes to build to a max ) WOD Wish Right Now (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 50-40-30-20-10 Double Unders Complete 25 Burpees b/w […]

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