Monthly Archives: January 2014

Saturday 02.01.14

9:15am Team WOD: A WHOLE LOTTA TABATA! 2 person teams; alternating Tabata cycles; no rest between movements 2 rounds: 4:00 empty barbell shoulder to overhead 4:00 empty barbell back squat 4:00 empty barbell front rack lunges Total WOD time = … Continue reading

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Friday 01.31.14

WARM UP PVC Mobility Row 400m 2 Rounds: 10 Empty BB Snatch Grip Push Press 10 BB OHS Legs Swings x 10 STRENGTH Overhead Squats 4×3 Fitness: Lightweight, focusing on form & mobility Performance: Moderate weight for each set Competition: … Continue reading

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Thursday 01.30.14

WARM UP PVC Mobility Jog 400m 3 Rounds: 5 Burpees 10 Jumping Lunges 10 Empty BB Hang Power Cleans STRENGTH 2 Power Cleans + 1 Power Jerk x 6 sets Fitness: Lightweight, focusing on form Performance: Moderate weight; focus on … Continue reading

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Wednesday 01.29.14

WARM UP PVC Mobility Jog 200m Leg Swings x 10 2 Rounds: 10 Squat hops 20 lightweight wallshots STRENGTH Front Squats 3×5 Fitness: Lightweight, focus on depth and elbows up Performance: @70% Competition: @80% METCON 12 minute AMRAP Row 1000m … Continue reading

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Tuesday 01.28.14 – CLASSES ARE BACK ON BEGINNING AT 8:30AM

WARM UP PVC Mobility Jog 400m 3 Rounds: 10 KB Swings 10 Push-ups 10 Box Jumps SKILL Kipping Pull-up and T2B Review All Groups METCON 1:00 ME Muscle-Ups or Ring Dips REST 1:00 3:00 AMRAP of: 7 S2OH 10 T2B … Continue reading

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Monday 01.27.14

WARM UP PVC Mobility Row 400m 2 Rounds: 15 SDHP w/ KB 15 Air Squats STRENGTH Back Squat 4×5 Fitness: Lightweight Performance: @65% Competition: @70% METCON 10 minute AMRAP 10 HSPU 25m farmers carry (to yellow pole and back) 10 … Continue reading

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Sunday 01.26.14

11:00am = Yoga for CrossFit 12:00noon – 2:00pm = Open Gym

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Saturday 01.25.14

9:15am team wod: 27 Min AMRAP: Goblet Squats (70/53) Pull Ups DB Renegade Rows (40/25) – push up/row/row = 1 Teams of 3; wod begins with and every 3:00 team performs 3 burpees; athetes rotate stations every 3:00; total reps … Continue reading

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Friday 01.24.14

WARM UP PVC Mobility Jog 400m 3 Rounds: 10 Wallballs 10 Wallball sit-ups STRENGTH Bench Press – 5×6 Fitness: Performance: Competition: METCON 9-7-5 Power Cleans Muscle Ups < 25 Wallshots b/t sets > Fitness: 95/65#; Dips + Pull-ups, each strict … Continue reading

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Thursday 01.23.14

WARM UP PVC Mobility Row 500m 2 Rounds: 15 KB SDHP 15 Burpees STRENGTH Strict Press 5-3-2-2-2-2 Fitness: Lightweight, working up Performance: Moderate, but working up Competition: As heavy as possible METCON 5 RFT 5 Wall Climbs –THEN– 10 Front … Continue reading

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