Author Archive

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Thursday 08.21.14

A. 15 Minutes: Work up to a heavy NOT max 3 Rep Deadlift   B. EMOM for 14 Minutes: Odd: 7 Deadlifts @ 70% of Part A Even: 7 Bar Jump Burpees   C. Not for time: 4 Rounds of 25 Medball Twist 10 Superman’s   ***SATURDAY IS BRING A FRIEND, CO-WORKER, FAMILY MEMBER, COMPLETE […]

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Wednesday 08.20.14

A. 20 Minutes: Snatch Work or Snatch Pull + Hang Power Snatch + OHS B. 20 Minute AMRAP: 10 DB/KB G2OH 10 Box Jumps 1 Parking Lot Lap ***SATURDAY IS BRING A FRIEND, CO-WORKER, FAMILY MEMBER, COMPLETE STRANGER TO CLASS DAY….BRING A TOWEL AS WELL***

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Tuesday 08.19.14

A. 5 Sets of: 10 Bench Presses 20 Ab Mat Sit Ups *1 Minute Rest B. 4 Sets of: 15 Dips 15 Good Mornings *1 Minute Rest C. 5 Minute AMRAP 10 HRPU’s 20 DU’s ***SATURDAY IS BRING A FRIEND, CO-WORKER, FAMILY MEMBER, COMPLETE STRANGER TO CLASS DAY….BRING A TOWEL AS WELL***

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Monday 08.18.14

A. 10 Sets of: 2 Back Squats (2 Second Pause in the bottom) *90 Seconds Rest   B. 20 Rep Max Back Squat   C. “Fran” Kinda… 21-15-9 Wall Balls 20/14 KB Swings 53/35 *Time Cap 6 Minutes   A big thank you again to everyone that came out to show support for Coach Josh […]

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Saturday 08.16.14

Tester Make Up (Push Press or “Jackie”) Or Coach Adam’s Special Sauce WOD ***If your free after class come out to CrossFit Boomtown and cheer on Coach Josh & Coach Sawyer***

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Friday 08.15.14

A. 4 Sets of: 8-10 Front Squats *3 Minutes Rest   B. 3 Sets of: 20 Walking Lunges w/KB’s in Front Rack Position 30 Ab Mat Sit Ups *1 Minute Rest   C. Partner Airdyne 20 Seconds On 10 Seconds Rest (Partner Switch Time) *Each partner goes 8 times Check out the Nova facebook page […]

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Thursday 08.14.14

A. 15 Minutes to work up to a heavy…NOT Max Deadlift B. 4 Sets of: 1.1.1 Deadlifts at 95% of Part A *2 Minutes Rest C. 3 Rounds of: 5 Burpees 5 Box Jumps 30 DU’s *1 Minute Rest, Repeat 2 More Times Check out the Nova facebook page for a fun contest this week…you […]

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Wednesday 08.13.14

A. 20 Minutes: C&J Work or Clean Pull+Hang Clean+Jerk (Split or Power) B. “Jackie” (Tester) 1000M Row 50 Thrusters 45/35 30 Pull Ups

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Strength Training for Brazilian Jiu Jitsu

 I’ve been asked by numerous students to write up a template that would work for a BJJ student who would like to get stronger, so here’s a little tidbit of what one could look like for one particular individual. Just to be clear, nothing substitutes time on the mat (mat time) learning and practicing the […]

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