• 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) […]

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  • 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 […]

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  • 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 […]

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  • 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 […]

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  • 140320 Thursday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Good Morning, C2B Pull-up, Wall Ball, Sit-up. Strength/Skill Development A1. : Lunge Squat (@ 2011; 6-10/leg x 4. Rest 30s b/w legs & A2. ) From lunge position, hold DBs at side and control back knee down to floor & back […]

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  • 140319 Wednesday

    Congrats to Jason who had a PR half marathon 1:46 finishing 2nd in his age group & 54th out of over 700 runners at the Biltmore this past weekend!

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 6-12: Back Squats, 1-arm DB High-pull, T-Push-up–>Dip, Box Jump (Step Down Rnd 1) KBS. Strength/Skill Development A1. : Sumo Deadlift High Pull ( x 5-8 x 4. Rest 10s ) A2. : Burpee Box Jump Overs (AMRAP – Reps) AMRAP in 30s […]

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  • 140318 Tuesday

    photo (47)

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 4-8: Overhead Squat, DB Deadlift, Axle Shoulder Press–>Push-Press. Strength/Skill Development A1. : Back Squat (2-4 x 6 sets. ) A2. : Renegade Row (x 3-5/arm alternating x 4 sets) WOD Metcon (3 Rounds for reps) Complete 3 Rounds: 30s AMRAP Axle Push-Press […]

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  • 140317 Monday

    14.3 Fun!

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Good Mornings, C2B Pull-up (Strict Rnd 1), 1-arm DB Thruster, & Toes to Bar. Strength/Skill Development A1. : Thruster (10-10-10. Rest 30s) A2. : Pull-ups (AMRAP in 30s x 3. Rest 90s. Report total reps. ) A2. : Ring Rows (AMRAP […]

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