Workout of the Day (WOD)

Saturday 2.16.19

Essentials: A. 4 Sets Dip Negatives x 5-7 reps -Rest 20 sec- Bent Over Dumbbell Row x 5-7 reps per Arm On the 3min Mark B. 14 min AMRAP Strict Shoulder Press x 5 reps Bar Facing Burpee x 5 reps Jumping Pull Ups x 7 reps Bar Facing Burpee x 5 reps Box Dips

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Friday 2.15.19

Essentials: A. 4 Sets Back Squat x 3 reps On the 2:30 min All sets at a steady heavy load B. 3 Rounds For Time: Single Unders x 50 reps Bear Crawl x 100 ft Overhead Squat x 15 reps Fitness: A. 4 Sets Back Squat x 3 reps On the 2:30 min All sets at

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Thursday 2.14.19

Essentials: A. For Time as 2 Person Team: Air Squats x 200 reps Dumbbell Shoulder to Overhead x 150 reps Hang Power Clean x 100 reps Burpee x 50 reps B. Mobility 2 sets Jefferson curl toes elevated x 10 reps PVC Bench shoulder flexion and external rotation x 10 reps Pec Stretch in internal

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Wednesday 2.13.19

Essentials: A. 12 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard 2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard 3. Jumping Pull Up x 8-10 reps 4. Inch Worm With feet on Box x 3 reps B. 7 Rounds For Time:

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Tuesday 2.12.19

Essentials: A. 3 Sets Front Squat x 3 reps On the 2:30 min All sets at a steady Heavy load B. 3 Sets Landmine Rotational Clean and Press x 7 reps per side On the 3min Marks C. 3 Sets 6 Dumbbell Box Step Overs + 6 Dumbbell Power Cleans + 6 Dumbbell Thruster On

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Monday 2.11.19

Essentials: A. 12 Min Power Clean and Jerk Work up to something moderate and perform 7 singles B. ‘Big Love’ For Time: Wall Ball x 36 reps Barbell Complex x 1 Walking Lunges x 36 reps Barbell Complex x 1 Kettlebell Swing x 36 reps Barbell Complex x 1 Box Step Ups x 36 reps

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Sunday 2.10.19

Essentials: A. 16 min EMOM 1.Hollow Rock x 20 reps 2.Single Arm Dumbbell Row x 5 reps per arm 3.Rower Pike Up x 10 reps 4.Support Hold x 25 sec B. 5 Rounds For Time: Right Arm Floor Press x 5 reps Dual Dumbbell Power Clean x 5 reps Left Arm Floor Press x 5

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Friday 2.8.19

Essentials: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B. 4 Sets Barbell on Back Step Back Lunge x 10 reps Moderate to Heavy Weight On the 2:30min C. 3 Sets Overhead Squat x 12 reps Empty Barbell or light weight On the 3

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Thursday 2.7.19

Essentials: A. 5 Rounds For Time: Dumbbell Push Bear Crawl x 50 feet Heavy Dual Dumbbell Overhead Carry x 100 feet Heavy Single Dumbbell Sit Up x 20 reps B. Mobility 2 sets Jefferson curl toes elevated x 10 reps PVC Bench shoulder flexion and external rotation x 10 reps Pec Stretch in internal rotation

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Wednesday 2.6.19

Essentials: A. 4 Sets Barbell Hip Thrust x 8-10 reps Rest 30 sec Barbell Goodmorning x 8-10 reps On the 3 min Marks B. 9 Sets 2 min AMRAP Ring Pull x 3 reps Hanging Knee Raises x 4 reps Box Dips x 5 reps Rest 30 sec Fitness: A. 4 Sets Barbell Hip Thrust

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Around The Whiteboard: Cameron Weeks

Around the Whiteboard with Cameron Weeks   Certifications:BS-Exercise Physiology, MS-Sports Science and Rehabilitation, DC-Doctor of Chiropractic, NSCA-CSCS, Crossfit L-1 Favorite WOD: Anything with a Barbell.  No burpees…or box jumps. Favorite Lift: Back Squat Deadlift:525 Back Squat:475 Snatch: 245 Clean and Jerk: 325 Favorite Food: I’m a meat and potatoes kid…but getting more adventurous Favorite Movie: Too many good ones… Favorite Athlete: Gonna

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Tuesday 2.5.19

Essentials: A. 4 Sets Landmine Twist x 10 reps per side All Sets need to be at moderate weight On the 2:30min B. 6 Sets Dual Dumbbell Squat x 5 reps Dual Dumbbell Shoulder to Overhead x 5 reps Box Jump Over x 5 reps On the 2 min Marks Fitness: A. 4 Sets Landmine

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Monday 2.4.19

Essentials: A. 12 min EMOM Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat Barbell B. Yearly Benchmark (Scaled) ‘Baseline’ For Time: Row x 500 meters Squat x 40 reps Sit Up x 30 reps Incline Push Up x 20 reps #7 Jumping Pull Up x 10 reps *7 min Cap* Fitness:

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Saturday 2.2.19

A. 12 min EMOM 1. Single Arm Seated Shoulder Press x 4-6 reps per Arm 2. Ring Pulls x 6-8 reps 3. Animal Walk x 40 sec (Crab, Bear, Duck, Frog) B. 10 min AMRAP Relay Style (One person Must complete whole round before switching) Box Over x 9 reps Dips x 7 reps Burpee

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