Workout of the Day (WOD)

CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest

Read More

15 minutes Muscle-Up practice or Pull up practice http://www.youtube.com/watch?v=DaRjG5BzDhM – Muscle up Tips http://www.youtube.com/watch?v=Mvhxum803go – Butterfly Pull up Tips -then- 5 rounds of: 5 Deadlifts @ 225/150# 8 Over the Box Jumps 20″ Run 200m *Rest 2 minutes between rounds. Core/Extra: 5 rounds for time of: 15 GHD, 15 Hip extensions. Roberto showing how it is done

Read More

Row/Run for 3000m (Medium Pace) Skill Day:  This is a time to come into class with some movements that you want to work on, get with a Coach and “Punish your Weakness!”  Mobility Work – 15 minutes of PNF quads, hams, and hips. If you haven’t read Robb Wolf’s “Paleo Solution”, you should! 🙂 

10 minutes Snatch practice. 10 minute AMRAP of: 30 Double-Unders 15 Power Snatches 75/55# This is an open WOD from 2011.  If you completed that WOD, go back and see how you did.  Also, follow the links below to learn some new warm up ideas.  Hit and Catch drill pt 1 http://www.youtube.com/watch?v=zV532Bpc8XU Hit and Catch

Read More

1) Back Squat: 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90% – rest 2-3 min. between each set. 3 rounds for total reps of: 2 minutes ME Plate (hugging) Front Squats 45/25# -rest 1 minute 2 minutes ME Lateral Jumps 12″ (Use L sit PVC) -rest 1

Read More

12 minutes to establish a 1RM Clean & Jerk (squat and split). For time: 20 HSPU (head to floor; wrestling mat may be used, but no AbMat for Rx) 30 T2B 20 Thrusters 135/95# 30 KBS 32/24kg or 70#/55# 20 Push Jerks 135/95# 5 Rope Climbs (no jumping to rope; must touch ceiling) Note: sub

Read More