Friday 181012

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression) Primer: (5 minutes. Coach, equipment prep & primer for WOD) 1-2 rds of: 1x 4:1:1 1x Pwr Snatch + Tempo OHS Tempo 4 […]

Read More

Thursday 181011

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: 2-3 Rds of: Stone Over Shoulder (2-3) Strongman Course: Leveraging the Atlas Stone  1-2 Rope Climbs or scaling options CrossFit 1664 ‘How to Scale Rope Climbs’  WOD 20 min AMRAP of:  Teams of 3 P1 200 Run (pacer) P2 Rope climbs P3 Stone over shoulder –Full Team REST […]

Read More

Wednesday 181010

Anybody feel like this after Mondays 21-15-9 couplet…Muhahahahaaaa Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Minute Max Ring hold Planche Primer: 2-3 rds of 1x Misfit Complex find todays 50-80% for WOD 1x Mini-Cindy 3-5-7 A.WOD:  20 minute EMOM of: ( Teams of 2 in big classes) Odd: 1 Misfit Complex 70-80% of 1RM Pwr […]

Read More

Tuesday 181009

Dynamic Warm-Up – Mobility Prepare  for.. A: WOD  “Filthy Fifty” For Time of 50 Box Jumps 24/20 in 50 Jumping Pull-Ups 50 Kettlebell Swings Grn/Blu 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 lb 50 Back Extensions GHD or Good Mornings 45/33lb 50 Wall Balls 20/14 lb 50 Burpees 50 Double-Unders Scale: Dirty 30 rep […]

Read More

Monday 181008

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Minute Max rep Hand release  Push ups. A. Strength: 15 Minute E3MOM of: ( Teams of 2-3 athletes) 4x 4:1:1 Tempo Back squat    Tempo 4 sec down. 1 sec in hole. 1 sec expl  From rack 10x Deficit Push ups: Use DB’s or BB plates stacked B: WOD […]

Read More

Friday 181005

Dynamic Warm-Up – Mobility Prepare  for.. A:Strength: 15 Minute E3MOM Complete the following: ( In teams of 2-3 as needed) 3x Banded Sumo DeadLifts   https://www.youtube.com/watch?v=Sf9LgeDCdtQ 8-10 Strict Dips Rings or Horns Primer: Coaches Choice B. WOD:  “Diane ” 21-15-9 of: DeadLifts 225/155 Handstand Push-ups Scale: DeadLift 205/135 185/115 155/85 HSPU: Box planked HSPU/ Seated DB Press moderate […]

Read More

Thursday 181004

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A: WOD 6 Rounds for time of: 5 Manmakers 30/20 DB Rest 1 min 20 Situps Rest 1 min 15 WallBall Shots 20/14 lb Rest 1 Min * Stimulus goal is to “UB” Unbroken on all movements ROMWOD FLOW: “Earth” Seated breathing (knees or crossed) 5 deep, […]

Read More

Wednesday 181003

World-Class Fitness in 100 Words:  ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, […]

Read More

Tuesday 181002

Anyone remember “DT”Popping smoke”? The photo above is proof of why we track our fitness and the reason we do repeat WODS.. The Importance of Benchmark WODs and Tracking Your Progress in Crossfit Why you should track your progress, lifts, times, runs and numbers and which are the essential metrics for EVERY Crossfitter. The simple answer […]

Read More

Monday 181001

September Athlete Goal Board Winner is….Tucker B! One of Tuckers goals that he put down was to do 25 unbroken double unders and he did it and then some. Tucker, pick up your prize in the office. The October goal board is ready for you to commit to another short term goal. Dynamic Warm-Up – […]

Read More