• 140328 Friday

    1978886_270475893119215_853281679_n

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with 6-12: Sumo Deadlifts, 1-arm DB Press, Toes 2 Bar, RKBS, Wall Ball. Strength/Skill Development A1. : Axle Front-Rack Walking Lunge (x 16-20 x 2 sets (8-10/leg). Rest 30s b/f A2. ) A2. : Renegade Row (x12-16 x 2 sets alt. (6-8/arm). Rest 30s b/f […]

    Read More...
  • 140327 Thursday

    photo (49)

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-12: Romanian Deadlift, Wall Ball, Dip, Turkish Get-up. Strength/Skill Development Hang Power Clean (12 minutes to a tough triple) Partner WOD Metcon (AMRAP – Reps) AMRAP in 15 Minutes P1: Row 350m P2: AMRAP Turkish Get-ups Alternating. (Moderate NTE 24/16kg)

    Read More...
  • 140326 Wednesday

    photo-219

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-12: Good Mornings, T-Push-up, Pull-up (Strict Rnd 1), Sit-up. Strength/Skill Development A1. : Thruster (8-8-8-8. Rest 30s) A2. : Pull-ups (AMRAP in 30s x 3. Rest 90s. Report total reps. ) A2. : Ring Rows (AMRAP in 30s x 3. Rest 90s. […]

    Read More...
  • 140325 Tuesday

    Photo Credit: Tom Meeks

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-12: Axle Front Rack Walking Lunge, C2B Pull-up (Strict Rnd 1), Burpee Box Jump (Step Down Rnd 1), 1-arm DB High-Pull. Strength/Skill Development A1.: 1-arm DB Muscle Snatch (x 10 Alternating x 4 (5/arm)) A2. : 1-arm Farmer’s Carry (x 30m/arm x […]

    Read More...
  • 140324 Monday

    photo (48)

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12 Sumo Deadlift, Wall Ball, KBS, Dip. Strength/Skill Development A1. : Pendlay Row (@ 21X0; 4-7 x 4.) A2. : Weighted Dip (@ 21X1; 3-6 x 3. ) A2. : Weighted Ring Dip (@ 21X1; 3-6 x 3. ) WOD Metcon (Time) […]

    Read More...
  • 140322 Saturday 14.4

    Two more weeks of Open action!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Power Clean + Front Squat, DB Press, Toes to Bar (Strict Rnd 1), Wall Ball. Strength/Skill Development Clean and Jerk (15 minutes to build to a moderate double. ) WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie […]

    Read More...
  • 140321 Friday

    Clear skies & construction equipment = hope that paving will happen today!!

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-8: Hang Squat Clean, Plank Burpee Over Bar, Turkish Roll-up, Bent Over DB Row Strength/Skill Development A1. : Single leg Romanian Deadlift (@ 20X0; 6-10 x 3) A2. : Turkish Get Up (x 2/arm x 3. ) WOD Metcon (AMRAP – Rounds […]

    Read More...
  • What I’m Learning in My First CrossFit Open

    What I’m Learning in My First CrossFit Open

      What I’m Learning in My First CrossFit Open: Something’s Full of Sh*t Drew Jones The voice inside my head that says, “impossible!” – it’s full of sh*t. That’s what I’m learning in my first CrossFit Open. Listen to the voice: 14.1 – “Drew, you are out of your league! You don’t have double-unders.” Ten during […]

    Read More...