Monday November 7 2016
Racheal surprise us with a warm up add in single leg dl 3 point contact with dowel while in dl position STRENGTH: Back rack pos. lunges 5 5 5 5 5 ….oh and that’s per side alternate with DBELL Pendlay rows 5-10, keep perfect DL position AMRAP 10 minutes 5 Power Snatches 135/95- 95/65 […]
Saturday November 5 2016
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: SET CLOCK FOR EVERY 2 MINUTES, STOP COMPLETE RUN OR BURPEE, IF YOUR ROWING THE PARTNER WAITNG MUST BE IN PLANK OR HANGING KNEES UP. TRY INTERVALS OF 250 M ROWS THEN SWITCH E2MOM RUN 100 […]
October 24 2016
Hello all, if you haven’t all ready PLEASE sign up for the great Pumkin run/walk….October 30. See our lovely Emily for details… Don,t forget to wear your Crossfit Swag. Just got a new shipment in Warm-up – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad […]
Saturday October 22 2016
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps Walking Lunges, […]
Saturday October 22 2016
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps Walking Lunges, […]
Saturday October 22 2016
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps Walking Lunges, […]
Monday September 12 2016
Warm up 2 bear crawl 2 crab walk 5 depth and long jumps 10 ps walking s l deadlifts 10 renegade rows STRENGTH in 15 minutes build to a heavy set of: 1 push jerk + 2 split jerks WOD FOR TIME 30 box jumps @ (24/20) 20 handstand pushups 25 box jumps 15 […]
September 10 2016
Trophy Saturday …Team Coach won this time…. Way to go Brian Warm-up 31 Heroes (AMRAP – Reps) 30 Minute AMRAP of: Partner 1: 8 dbell Thrusters, MW 2 Rope Climbs,/ Hangs for 20 secs or lying down rope climbs 10 ps step ups on Box Jumps, or 10 box jumps Partner 2: 200 or 400m […]
Friday September 9 2016
Warm up 2x 10 shoulder retractions on floor or hanging 5 bottom up push ups 10 walking lunges reaching back with MB 10 ps torso twists with MB releases for chest, lats, forearm and upper trap STRENGTH 15 min to build to todays 1 rep max snatch *Make jumps of 5-10 lbs as you […]
September 5 2016
Warm-up 4 Rounds: a) Row 200 m b) 10 Dumbbell or Kettlebell Press light c) 10 Walking Lunges with kettlebells for presses Strength Push Press, working the negative 3-5 secs on the down phase Push Press (5 × 5 ) Metcon Metcon (Time) With Partner: Partner A: Row 750m/500m Partner B: Max KB/DB Thrusters while […]