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Archive for the Blog Category

WOD – Monday – 04/07/14

WOD – Monday – 04/07/14

  A. Front squat; 4×7 @ 75% B) For Time:  - 10 S2O 155/105  - 20 Hang cleans 155/105  - 40 Burpees  - 20 Hang cleans  - 10 S2O

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WOD – Friday – 04/04/14

WOD – Friday – 04/04/14

  A) Deadlift  5-4-3 (75%-80%-85%) Do not max out and do not post load on white board. B) AMRAP 3:  - hang power clean and push jerk 105/155      REST 1 MINUTE C) AMRAP 3:  - burpee box jumps 24/20      REST 1 MINUTE D) 400m Run […]

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WOD – Thursday – 04/03/14

WOD – Thursday – 04/03/14

    A) For Time  - 2k row  - 20 burpees Rest as needed B) For Time:  - 75 wallball 20/14  - 35 SDHP 53/35  - 75 wallball 20/14*Athletes can start at either A or B to accommodate rowers. Or stagger start times as needed.  

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WOD – Wednesday – 04/02/14

WOD – Wednesday – 04/02/14

  A) AMRAP 10:  - 800m run (Buy In) then,  - 10 power cleans 75/53  - 10 thrusters 75/53  - 10 box jumps 24/20 Rest 10 minutes B) Repeat Score A & B separately

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WOD – Tuesday – 04/01/14

WOD – Tuesday – 04/01/14

  A) For Time: 1,000 Wallballs 20/14     B) 25 Rounds of April Fools, lets start over.   A) EMOM 14 (Alternating)  - 3 Power snatch 70-75%  - 6-8 HSPU B) AMRAP 6:  - 20 burpees  - 40 Double unders (Scale to 80 singles)  - 20 […]

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WOD – Monday – 03/31/14

WOD – Monday – 03/31/14

A. Front squat; 3×9 @ 70% B) 3 Rounds For Time:  - 20 KB Swings 53/35  - 15 pullups  - 10 S2O 135/95

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WOD – Friday – 03/28/14

WOD – Friday – 03/28/14

Yes I’m aware that we just did a butt load of burpees and thrusters on Wednesday, but that was just prep for this WOD. In the spirit of the Games, we will perform the WOD for the final week of the Open….14.5

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WOD – Thursday – 03/27/14

WOD – Thursday – 03/27/14

  A) Front Squats 3-3-3-3-3 (Post heaviest successful set of 3 reps) B) Teams of 2, 5 Sets: (I go 30/you go 30)  - 30 seconds double unders (scale to 60 singles or 30 unsuccessful attempts)  - 30 seconds Abmat situps (unanchored)  - 30 seconds ring rows […]

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CrossFit Teens Thursday 3.27.14

CrossFit Teens Thursday 3.27.14

27-Mar Warm Up same as yest skill work: hop scotch wall climbs WOD: Terrible 30s! Perform 30 of each of the following   movements, for time: Hang Cleans (75/53) Mule Kicks K2E Walking Lunges (total steps) WBS (20/14) Burpees KBS (24/16kg) Jumping Pull Ups Box Jumps Double […]

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WOD – Wednesday – 03/26/14

WOD – Wednesday – 03/26/14

A) EMOM 10 – Alternating  6 Snatch Grip Deadlifts (@80-90% of 1RM Snatch)  6 HSPU (go strict if you can) B) 3 Rounds For Time  - 400m run  - 20 KB Snatch 53/35 (10 each arm, switch as you wish)       (scale accordingly on the snatch…this should […]

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