Author Archive

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Friday 08.28.15

HEALTH A. 4 Sets of: 4 Negative or Strict/wt’d Pull Ups 4 Push Press (3 second hold at top) 8 Alternating Heavy KB/DB Lunges B. 4 Intervals at each of: 15 Sec Work 15 Sec Iso Hold (alternate hold each round) 15 Sec Jumping Jacks 15 Sec Rest B1. Ring or Regular Push Ups + […]

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Thursday 08.27.15

THURSDAY WOD Make Up or Skill and Mobility

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Wednesday 08.26.15

HEALTH A. 4 Sets of: DL (8, 6, 4, 2 reps) 3 Rotating Box Jumps each side Hollow hold practice (10 to 15 sec) B. 4 Sets of: HandStand Hold/practice x 80 to 90% of max hold 10 Lying Barbell Hip Raises 10 ½ Kneel banded Rows (two hands) 10 Hanging Leg raises -No rest […]

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Tuesday 08.25.15

HEALTH A. 4 Sets of: 3 to 5 HP Clean 10 ½ kneel chops (each side) 60 Sec Double Under or Triple Under Practice *Rest 60 to 90 Sec B. 10 Rounds of: 5 KB or DB Snatch each arm 15 Double Unders, Bar Jumps, or Box Toe Taps (each foot) 15 Calorie Row   […]

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Monday 08.24.15

HEALTH & FITNESS A. Tabata “Mash Up” x 8 Rounds of: Pull Up (Strict or Ring) Push Up (Ring) Squat (Goblet) Sit Up B. Single DB/KB Weighted Carry around Parking Lot (1 lap each side). *Cycle Between suitcase, rack, and overhead variations to challenge. C. 2 sets on own: 10 Each of Y’s + W’s […]

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CrossFit Training Preview: Week of 8/24/15

We are quickly coming up on the bodyweight retest (only a couple more weeks – Friday September 4th), and people are really excited about the jumps in numbers! This excitement about improvement is great, though sometimes it leads us to lose sight that we are training to improve our abilities. Keep in mind that numbers are a representation […]

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CrossFit Training Preview: Week of 8/24/15

We are quickly coming up on the bodyweight retest (only a couple more weeks – Friday September 4th), and people are really excited about the jumps in numbers! This excitement about improvement is great, though sometimes it leads us to lose sight that we are training to improve our abilities. Keep in mind that numbers are a representation […]

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Saturday 08.22.15

HEALTH & FITNESS Partner WOD (40 min cap)  

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Friday 08.21.15

HEALTH A. 3 or 4 Sets of: 3 Front Squat 3 Negative or Strict/wt’d Pull ups 60 sec Du or Du Practice B. 5 Intervals at each of: 20 sec Work 10 sec Iso Hold 20 sec Jumping Jacks 10 Sec Rest B1. Push Ups (or Bar/ring dips)+ Bottom Hold B2. Rotating Ring Row + […]

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