Contact Us






Get e-mail notifications of new blog posts! Enter email address below.

Recent post

Monthly Archives: May 2016

Wednesday, May 18, 2016

WEDNESDAY
5 Rounds: With a 3 minute clock
15 Calorie Row
10 Toes-to-bar
5 Power Snatches 155/105
Remaining Time, Max Burpee Box Jumps 24/20
*Rest 3 Minutes between rounds.
Score is total Burpee Box Jumps.

By |May 17th, 2016|WOD|Comments Off on Wednesday, May 18, 2016

CrossFit Games – What Can You Learn From Them?

 

The CrossFit Games, their own version of the Olympics, are serious business to those who participate, and with good reason. Not only do the Games showcase the best of the best in CrossFit, they also provide a goal for those who are training using CrossFit exercises to [...]

Tuesday, May 17, 2016

TUESDAY

TEAM TUESDAY
Teams of 2: AMRAP 25
Partner 1: 200m Run
Partner 2: 5 Strict Pull-ups + 5 Front Squats 185/135
*once both partners have finished their work. Switch roles.
Score is total meters.

By |May 16th, 2016|WOD|Comments Off on Tuesday, May 17, 2016

Monday, May 16, 2016

MONDAY
Strength: 10 minutes to build to a 10 RM Bench Press
WOD
Accessory: 3 Rounds Not For Time
3 Turkish Get-ups (per arm)
6 Plyo Push-ups
9 Pendlay Rows
12 Banded Tricep Pushdowns
15 GHD Sit-ups

By |May 15th, 2016|WOD|Comments Off on Monday, May 16, 2016

Saturday, May 14, 2016

SATURDAY
For Time
1 mile Run
Then, 3 Rounds
50 Double unders
10 Chest-to-bar Pull-ups
10 Squat Snatches 115/75

By |May 13th, 2016|WOD|Comments Off on Saturday, May 14, 2016

Friday, May 13, 2016

FRIDAY
Strength, Every 30 Seconds for 5 Minutes:
1 Heavy Deadlift
WOD
Diane
For Time: 21-15-9
Deadlifts 225/155
Handstand Push-ups
*12 minute time cap
Scaling Handstand Push-ups
(1) 1 Abmat
(2) HSPU Negatives
(3) Handstand Hold
(4) Kettlebell Push Press

By |May 12th, 2016|WOD|Comments Off on Friday, May 13, 2016

Thursday, May 12, 2016

THURSDAY
Every 3 minutes for 10 rounds
7 Power Cleans 185/135
7 Box Jump Overs 24/20
7 Burpees over the bar
*Score is slowest round.

By |May 11th, 2016|WOD|Comments Off on Thursday, May 12, 2016

Wednesday, May 11, 2016

WEDNESDAY
Weightlifting Wednesday
Overhead Squat: 3-3-3-3-3
Front Squat: 3-3-3-3-3
Back Squat: 3-3-3-3-3
Try to increase the load on each of the fifteen sets.

By |May 10th, 2016|WOD|Comments Off on Wednesday, May 11, 2016

Tuesday, May 10, 2016

TUESDAY
Team Tuesday!
Teams of 2: AMRAP 25
1 round consists of the following
Partner A: row 250m while Partner B: max Wallballs 20/14
-immediately into-
Partner B: row 250m while Partner A: max Wallballs 20/14
-immediately into-
Partner A row 250m while Partner B: max Russian Kettlebell Swings 70/53
-immediately into-
Partner B row 250m while Partner A: max Russian Kettlebell Swings 70/53
*rest […]

By |May 9th, 2016|WOD|Comments Off on Tuesday, May 10, 2016

Monday, May 9, 2016

MONDAY
Lynne
5 Rounds For Max Reps
Bench Press, Bodyweight
Strict Pull-ups
*rest as needed between sets and movements. Post reps for both exercises in all rounds. Goal is to choose the weight/modification that allows for a minimum of 10 reps per exercise on the first round.

Cash-out:
3 Rounds Not For Time
30 second Ring Plank Hold
10 GHD Sit-ups

Video: Ring Plank Hold […]

By |May 8th, 2016|WOD|Comments Off on Monday, May 9, 2016

FIND US ON FACEBOOK

BECOME A MEMBER TODAY