CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

091124 Tuesday “Bear Attack”

Strength/Skill Work:  Snatch Balance

WOD

Complete 3 rounds of the following:

5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)

Immediately followed by max effort ring dips  (Use an assistance with which a minimum of 12 ring dips may be completed per round.)

If you can not do ring dips then do push-ups!

Rest as needed b/w rounds.  (3-5 minutes)  [...]

090729 Wednesday “Bronco”

CrossFit

Strength/Skill Work  Turkish Get-ups

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee dumbbell deadlifts

12 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

15 squats

9 pull-ups

30 seconds rest

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ICE Training

Snatch Balance: 75% of snatch x 3 x 3

Squat Clean: 85% of Friday’s max x 1 x 4

WOD

Complete 4 rounds of the following:

As [...]

090715 Wednesday “The Click”

 

Katie soaring over plates

 CrossFit 

Strength/Skill Work Max Height Box Jump

 

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

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ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets

WOD

Same [...]