Tuesday, March 31, 2015

WOD 4-1-15

EMOM x 12-
1.) 1 cleans + 3 F.Sq
2.) 2 cleans - 1 Jerk
-------------------------------
2 rds-
50 WB
25 over box jumps

This class was on FIRE! Literally.
DB squat cleans + Burpees =  LEG BURN 

Sunday, March 29, 2015

WOD 3-29-15

Strict Press 4 x 10
-------------------------
3 rds-
15 burpees
15 DB sq cl


Thursday, March 26, 2015

WOD 3-27-15

1 PCL every :45 x 15 reps
------------------------------------
5 rds-
10 DL
10 pull-ups


Wednesday, March 25, 2015

WOD 3-26-15

A.) Bench Press  1-30-1-20-1-10
B.) 6 x 10 ring row

Jen gettin' after it on Open WOD 15.4 last week.  The final WOD
will be announced tonight...  Get ready for 15.5!

Tuesday, March 24, 2015

WOD 3-25-15

15 min- Muscle Up work
5-7 sets- max effort attempts
Modification = 5 x 7 ring dip + band pull-downs
-------------------------------------------------------------
5 rds-
:30 on/ :30 off
HPCL (135/95)
S2OH

Even though we are focusing on the ring muscle up tomorrow,
this is still a great read about proper progressions for a bar muscle up.
The same principles still apply.  Master the basics first.

http://breakingmuscle.com/gymnastics/proper-foundations-a-5-step-progression-to-the-bar-muscle-up

Monday, March 23, 2015

WOD 3-24-15

B.Sq- Complete 5 heavy singles
-------------------------------------------
4 rds-
200 m run
12 F.Sq
12 T2B


WOD 3-23-15

15 min AMRAP-
24 WB (20/14)
12 burpee box jumps (24/20)


WOD 3-20-15

A.)  Bench Press 4-4-4-4-4
B.) 5 x 8 strict pull-ups
--------------------------------------
3 rds-
400 m run
15 pull-ups
15 HRPU

Wednesday, March 18, 2015

WOD 3-19-15

12 min AMRAP-
1-1, 2-2, 3-3....
P. CL (135/95)
T2B

Here's a few great moments from last week's
open WOD.  15.4 will be announced tonight!
What's it going to be?!

WOD 3-18-15

B. Sq 5 x 2 @ 90%
--------------------------
500 m row
then-
21-15-9
KBS
MB Clean


Monday, March 16, 2015

WOD 3-17-15

P. Press 5-5-3-3-2-2
---------------------------
8 min AMRAP-
7 DL
11 box jumps


Sunday, March 15, 2015

WOD 3-16-15

"OPEN WOD 14.3"
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees


Thursday, March 12, 2015

WOD 3-13-14

A. Bench Press 8-8-8-8-8
B. Ring Row  5 x 8
----------------------------------
Tabata style-
40 ring dips
20 sq. cleans
40 box jumps
20 sq. cleans
40 ring dips


Wednesday, March 11, 2015

Tuesday, March 10, 2015

WOD 3-11-15

40-30-20-10
WB (20/14)
S2OH (95/65)

Our 6:15 crew chipping away at wallballs
last week.  I don't understand how these guys
push so hard so early in the morning... but it's
fun coaching them!

Monday, March 9, 2015

WOD 3-10-15

B. Sq 5 x 3 @ 85%
---------------------------
5 rds-
5 Pcl + J (155/105)
15 KBS (53/35)

We'll be wrapping up another great session of CF Kids
and Teens this week.  They've worked so hard!  We'll keep you
posted on the start date of our next session.

Sunday, March 8, 2015

WOD 3-9-15

Skill- 50 strict pull-ups
------------------------------
4 rds-
30 sec on - 30 sec off:
Pull-ups
HRPU
DU
T2B

Jenny's looking strong!

Friday, March 6, 2015

WOD 3-6-15

A. Bench Press 10-10-10-10
B. Reverse Fly 10-10-10-10
--------------------------------------
3 rds-
15 DL
15 over bar burpees



Wednesday, March 4, 2015

WOD 3-5-15

EMOM x 10- 2 Sq Cl Thruster
----------------------------------------
5 rds-
12 FSq
12 S2OH

The Reebok CrossFit Open kicked off last week.  We had
fun with 15.1.  Wonder what 15.2 will be?  Watch the live
announcement Thursday at 8 pm.  www.games.crossfit.com

Tuesday, March 3, 2015

Monday, March 2, 2015

WOD 3-3-15

EMOM x 18-
1- 4 BSq @ 80% of 1RM
2- Max effort HSPU
3- Cal row (15-men, 12- women)

Congratulations to David Vinup , our February
member of the month!  Thanks for always
being an encouragement to all of our other
clients and lending a helping hand. 

Sunday, March 1, 2015

WOD 3-2-15

EMOM x 7- 10 Rus. KBS
-----------------------------------
12 min AMRAP-
6 ring dips
8 HRPU
12 SDLHP