Friday 180907

Dynamic Warm-Up – Mobility Prepare  for.. A:Skill: Bar Muscle Up 1- Loading the shoulder and snapping back keeping tension- https://www.youtube.com/watch?v=iavLl655Y6k  2- Work on knees up in the bar muscle-up.  https://www.youtube.com/watch?v=gaA5Ey5Few0  3- Hitting all positions is very important. https://www.youtube.com/watch?v=h0wMIs0NsvE  Drills- Working the beat swing into a high pull.- https://www.youtube.com/watch?v=TkI7DFeq870  Beginners- https://www.youtube.com/watch?v=mMZMk7S2oTw  Primer: 3rds of: 4-5x rep Back […]

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Thursday 180906

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: 4 KB front rack lunges (double KB’s) WOD: 15 minute AMRAP of: 2,4,6,8,10 etc… KB Front rack lunges Green/Blue 100 m run before each round ROMWOD: Twisted Cross Biggest Winner 2016. Mobility Week 3 – Twisted Cross  Banded hamstring stretch Band Assisted Stretches for Hamstrings, Hips […]

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Wednesday 180905

Back to the Basic’s Nutrition Challenge – Start date is September 17th to December 10th. More info to be shared at the kick off meeting Monday September 10th at 8pm.  Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Hand Release Pushups Primer:  2 minutes continuous movement of: 2x Snatch grip Hang pull 2x Hang pwr snatch 2x […]

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Tuesday 180904

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max Double Unders Accumulative score. Mark max unbroken reps in notes. A: Skill- Butterfly Pull-up 1- Butterfly Pullup- https://www.youtube.com/watch?v=zcW65e_AUl4  2- Review Kipping Pullup with athletes that aren’t ready for Butterfly Why Butterfly vs Kipping? Compare Butterfly to barbell cycling, it’s much faster, higher repping but more taxing. Kipping […]

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Monday 180903

The Protein Pit Stop will be around sampling and selling Protein Bagels! These bagels are low fat, low carb and high protein. You can check them out at theproteinpitstop.com and on instagram @theproteinpitstop. Make sure you grab a sample after you WOD!! Dynamic Warm-Up – Mobility Prepare  for.. Primer:   2-4rds of: 3 Wall Balls 1 […]

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Friday 180831

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max effort Hand release Push-up A:Strength-Skill: 18 Minute E2MOM of”: 1 Turkish Getup AHAFA 1 Weighted Strict Pull-up 2 mins. To complete 1 TGU and 1 Weighted Pull-Up AHAFA. Alternate sides every round. Primer: Coaches choice B. WOD: Compare to 180413 10 minutes to Complete the following: 100 […]

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Thursday 180830

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. WOD 3 Rounds for time of: 200 Run 750 m Row 7 Man Makers 45/35 5 Burpees Rest 1 min in-between each round ROMWOD: Saddle Eagle Saddle Eagle  Archer Yoga for Breast Cancer – Chapter 5, Seated Archer Pose Seated Straddle CrossFit Solus mobility The Seated Straddle […]

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Tuesday 180828

Monthly Goal Board – Starting on September 1st, we are revamping our Monthly Goal Board!! The new goal board will be in the back where the HERO WODs were recorded. We want all of you to pick a square and write your name and your goal for the month that you will be working towards. […]

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Monday 180827

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max effort for Reps of Strict Pull-ups 1:3 Tempo https://www.youtube.com/watch?v=pIqR_EUFuek A: WOD (33 Minute time cap) 5K Run Scaling Options 6K Row: 7 Mile AABike: “if you just do short interval work to improve VO2 max and then have to run (or even hike with heavy gear) quite a […]

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Friday 180824

Dynamic Warm-Up – Mobility Prepare  for.. A: Skill- Handstand Walk Kicking up into Handstand Walk https://www.youtube.com/watch?v=I5Rku3Q6fMU Plate Shift Progression https://www.youtube.com/watch?v=imayFylKzEY Off the box Progression: https://www.youtube.com/watch?v=OrQtc2IaabU  Tips for all: Keep stacked- https://www.youtube.com/watch?v=ImSGzO92GJQ Primer: 2rds of 5 Wall Balls shots 10 DU 5 Call Row B:WOD: AGOQ Workout 3 20 Minute AMRAP of: 50 Wall-ball shots 20/14 100 […]

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