Saturday January 30 2016

  Against a 7-minute running clock, complete: 500 Meter Row immediately followed by… As many rounds and reps as possible of: 10 Single-Arm Presses (5 each arm- chose weights ) 10 Box Jump-Overs B) 7 minutes – 80 DB Push Press – 400m Walking Lunge c) 7 min AMRAP – 250m Row – 10 KBS…

Friday January 29 2016

Some more of our 6:00am gang……DID YOU KNOW WE OFFER 6:00AM MONDAY TO FRIDAY? NO MORE EXCUSES A) 3 sets, not for time – 10 Single Leg DB Deadlift each leg (athlete chooses load) – 10 Single Leg Alternating Broad Jumps (5 per leg) for distance   B) L-Sit Hold: – Accumulate 2 minutes, minimum…

Thursday January 28 2016

JOSH FROM THE TEEN PROGRAM CLIMBING TO THE TOP TODAY REST DAY FOR CROSSFIT IF THIS IS NOT YOUR REST DAY DO A MISSED WOD Weak skill 15 min or missed wod Then FT Metcom 1 mile run 30 weighted hip bridges use db or barbell 1000 m row 30 weighted burpees 10 min bike,…

Tuesday January 26 2016

COME LEARN TO LIFT WITH BRONZE MEDALIST CHRISTINE GIRARD TONIGHT AT 6:00….DROP IN WELCOME WITH LIFTING EXPERIENCE Skill: rope climbs AMAS in 10 min For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees   BEGINNERS VERSION 600 meters 75 single-unders 25…

Monday January 25 2016

Strength: Bench Press 5 4 3 2 1 add push set to last set. alternate with 6 per side single leg bent over rows using DB, KEEP HIPS SQUARE TO GROUND. wod : WATCH Russian Step Ups – YouTube https://www.youtube.com/watch?v=paGUT49Rvlo 21 15 12 9 Russian step up wieghted AHAS Power snatch or Power clean 135/95…

Saturday January 23 2016

TROPHY WINNERS FROM LAST WEEK, JOSH AND NAOMI Metcon (Time) For Time: 50 Shuttle Sprints, using planters outside for landmarks * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do…

Friday January 21 2016

CHOICES PICK 1 STRENGTH AND 2 METCOMS PICK 2 STRENGTH AND A RUN OR ROW, IF PICKING SNATCH PICK ONLY 1 METCOM 1. 3 rounds SLOWLY of: 95-lb. overhead squats, 21 reps 21 v sits side to side 21 weighted push ups 2. Strength 4 sets Push Press x 3-5 reps Rest 60 sec Weighted…

Wednesday January 20 2016

Mobility tonight…… Work out that tension in the muscles 5 OH Squats 5 ps single arm push ups over slam ball Metcon (Time) Rx: 21-15-9 OH Squat (95/65lbs)- comp (115/75lbs) Pullup single arm using rings or low bar ps run 400 meters Beginners – scaled down version of WOD 21-15-9 OH Squat Ring row single…