• 150114 Wednesday

    150114 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Back Squat, 1-arm DB Press, Toes 2 Bar (Strict Rnd 1), Strict Push-up Burpee. Strength/Skill Development Take 20 minutes to cycle through A1-2 (NTE 5 Rnds): A1. : Power Clean ( TnG x 3-4) A2. : 1-arm DB OH Carry (x […]

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  • 150113 Tuesday

    150113 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 2-8: Back Squat, Dip, RKBS, TGU. Strength Development Take 18 Minutes to alternate b/w A1/2: A1. : Paused Back Squat (@ 32X1; 2-3. ) A2. : 1-arm DB High-Pull ( @ 31X0; 4-6/arm ) WOD A. : Metcon (AMRAP – Rounds and Reps) […]

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  • Treat While you Train: Upper Body Mobilty with Mado

    Treat While you Train: Upper Body Mobilty with Mado

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  • 150112 Monday

    150112 Monday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Snatch Press-under, 1-arm Farmer’s Carry, Wall Ball, Rowling-work row technique as you try to hit exactly 100m for distance. Strength/Skill Development Spend 18 Minutes alternating b/w A1/2 NTE 4 Rnds. A1. : Push Press (@ 20×1;5-8 ) A2. : Suitcase Deadlift (@31X1; […]

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  • 150111 Sunday Recovery

    150111 Sunday Recovery

    Main – CrossFit Recovery 3.1 (AMRAP – Rounds and Reps) Work through the following for 20-30 Minutes @ conversational pace/sustainable effort: 40m Farmer’s Carry Moderate NTE 190/150lbs 30s Side Plank/side 20 Calories Airdyne 10m Bear Crawl (30 ft) 5 Inverse Burpee SlammersNote total time worked in comments for results.

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  • 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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