Saturday 2.7.15 WOD
WOD Partner “Luke” Teams of 2 400m Row 15 Clean and Jerks (155,105) 400m Row 30 T2B 400m Row 45 Wall Balls (20,14) 400m Row 45 KB Swings (55,35) 400m Row 30 Ring Dips 400m Row 15 Barbell Lunges (155,105)(L+R=2) 400m Row **35min time cap **Reps do not have to be equally shared Extra Credit […]
Saturday 3.7.15 Competitor WOD
Strength Clean + Push Press (1RM) WOD Partner “Luke” Teams of 2 400m Row 15 Clean and Jerks (155,105) 400m Row 30 T2B 400m Row 45 Wall Balls (20,14) 400m Row 45 KB Swings (55,35) 400m Row 30 Ring Dips 400m Row 15 Barbell Lunges (155,105)(L+R=2) 400m Row **35min time cap **Reps do not have to […]
3.6.15 Box Brief
The Tim Ferris Show This post delves into the good, the bad, and the ugly of all things CrossFit. It answers many important questions, including: – What are the 3 most dangerous exercises in CrossFit gyms? – What are the most common nutritional mistakes of CrossFit athletes? – What do elite CrossFit athletes do differently […]
Friday 3.6.15 WOD
CrossFit Open WOD 15.2 Watch the live announcement. CrossFit Open Weekly Inner Box Battle 15.2 Top Score = $100 Whole Foods Gift Card Check out the rules behind the challenge here If you are registered for The Open please attend the 4:30pm or 5:30pm WOD WOD “CrossFit Games Open 14.2 and 15.2 “ 0:00 – 3:00 2 […]
Friday 3.6.15 Competitor WOD
Max Effort Lower WOD “CrossFit Games Open 14.2 and 15.2 “ 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups […]
3.5.15 Box Brief
Winter Storm Thor Normal WOD Schedule 3.5.15 CrossFit Kids is cancelled 3.5.15 Stay tuned to the blog and social media for schedule updates PREDICTING 15.2—WEEK 2 OF THE CROSSFIT GAMES OPEN 15.1 (and 15.1a) are in the books. On to 15.2—which is tomorrow! How time flies when you’re having fun. Not to sound too vain, […]
Thursday 3.5.15 WOD
Dynamic Effort Upper Strength Press Complex @ 75% Strict Press (3×5 Strict Press, 3×5 Push Press, 3×5 Push Jerk) WOD “Superfly Splash” 21-15-9 OHS (135,95) KB Swings (55,35) Extra Credit 200 Flutter Kicks (L+R=1)
Thursday 3.5.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex @ 75% Strict Press (3×5 Strict Press, 3×5 Push Press, 3×5 Push Jerk ) WOD “Superfly Splash” 21-15-9 OHS (135,95) KB Swings (55,35) Special Strength 3×10 single arm DB bench press **increase to heavy load Special Strength 3 x 10 single arm bent over DB Row **position hand on […]
Wednesday 3.4.15 WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
Wednesday 3.4.15 Competitor WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
