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WOD – Friday – 03/14/14

WOD – Friday – 03/14/14

For this week, the Open WOD 14.3 is an 8 minute AMRAP of Deadlifts and Box-jumps with an ascending weight change on the deadlifts. While this is not practical for the general class, we will perform a similar WOD that is appropriate for the class.   Games […]

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CrossFit Teens 3.13.14

13-Mar-14 Warm up: 250m Row 15 Jumping Jacks 15 mountain climbers 15 Burpees 100m run Review OHS Pull up progression WOD: A   Variation on 14.2 14.2 (scale accordingly, of course! 4 min 10 OHS (95/65) – We’ll do 65/42 Varsity, 42/22 JV 10 C2B pull ups (we’ll […]

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CrossFit Teens 3.12.14

12-Mar-14 Warm Up: 250m Row 15 Jumping Jacks 15 mountain climbers 15 Burpees 100m run Skills: hurdles, tire jump throughs, (giant and   small tire) cartwheels, forward rolls, etc. WOD: Buy In: 20 Double unders (40 singles) 5 HSPU 10 GOBLET SQUATS (24/16KG) 15 BURPEES 20 SDHP […]

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CrossFit Teens 3.10.14

11-Mar-14 Warm Up: partner ball toss 400m run Dynamic Stretch Skills: Cage crawl, skin the cat dips with bands 5 x 3 Review: Power Cleans Build to working wt (should be able to   do at least 3 touch and go) WOD: 4 RFT 2 Walk Climbs […]

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WOD – Thursday – 03/13/14

WOD – Thursday – 03/13/14

) Here’s a demo video for efficiency tips when doing high rep clean & jerks like in a WOD such as Grace. This video was shot prior to hosting Barbells for Boobs last year…rules still apply… If this movement happens to show up in the Open, this […]

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CFBB in 4th Place in Region after Week 2!

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WOD – Wednesday – 03/12/14

WOD – Wednesday – 03/12/14

A) Close Grip Bench Press 12-12-12-12 – increase load each set… Shoulder width grip or slightly narrower. Elbows stay close to body Don’t try to go too heavy too quick. Post Load B) EMOM 18: Alternatining minutes with 3 stations  - 10 Ring Rows  - 10 Deadlifts […]

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WOD – Tuesday – 03/11/14

WOD – Tuesday – 03/11/14

Congrats to Tommy & Lisa Patti! A) 15 Minutes to build to a heavy clean. (Have athletes partner up if possible) – Post Load * athletes should be ‘squat’ cleaning unless mobility does no permit Rest as Needed B) AMRAP 5: Max rep squat cleans @ 75% […]

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WOD – Monday – 03/10/14

WOD – Monday – 03/10/14

  A) Perform 6 sets of the following complex: 2 push press + 1 Push Jerk. (from the rack) – post load   **be very deliberate on the movements. (PP v. PJ) B) For Time  - 500m row  - 20 Dips (ring or stationary)  - 20 burpee Box Jumps […]

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WOD – Saturday – 03/08/14

WOD – Saturday – 03/08/14

Coaches Choice by Coach Alex

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