We are closed today and Sunday but here is a home WOD you can do today. Tabata (8 rounds of :20 on, :10 sec off) – Hollow Rock Hold – Mountain Climber – Plank ups – Tuck Jumps * Do :20 sec of Hollow Rock, rest :10 sec, :20 sec of Mountain Climber etc… 8 […]
Archive for April, 2014
A) Back Squat 3 x 5 B) 75 Burpee for time * 10 min cap. * Reminder we are CLOSED tomorrow (Friday) and Sunday. A home WOD will be posted tomorrow.
AMRAP 20 minutes – 10 Strict Pull ups – 20 OH Lunge Steps (45/25) – 300m Row * We are getting out overhead training floor lights changed today and Thursday so let’s all be aware of the workers doing their thing while classes are running. Much appreciated. ** Also, we are CLOSED this Friday and […]
A) Deadlift 5 X 5 B) For time 21, 15, 9 Deadlift 275/185 Box Jumps 30″/24″ * 15 minute cap. *Everyone give our Coach Dane Horvat a big welcome this week. Some might have met him during the 14.2 open WOD (He was the one making us all look bad). We are lucky to have […]
A) Skill: Clean and Jerk – 10 minutes to build to heavy single or keep it light and tight. B) 20 minute cap. 5 C&J (155/105), 15 sit up, 2 rope climb 4 C&J (185/115), 15 sit up, 2 rope climb 3 C&J (205/125), 15 sit up, 2 rope climb 2 C&J (225/145), 15 sit […]
A.) For time: 30 KB Snatches 1.5/1pood 400m run 10 Snatches @115/75 800m run 10 Snatches @ 115/75 400m run 30 KB Snatches 1.5/1pood B) April Challenge: 3 min AMRAP of HSPU.
A) Turkish Get up 5 by 3 per side B) 10 min AMRAP 1 – 5 unbroken Hang Squat Clean ladder @ 155/105 **Lisa and I are on our way to Arizona this morning. We are getting the chance to train at James FitzGerald’s Gym (the first CrossFit Games winner), as well as some time by […]
A)4 by 30 sec L sits B)30 Muscle up for time
A) Skill work: HSPU and Pistols B) 20 min AMRAP 10 HSPU, 15 pistols, 20 Box Jumps 24″/20″ * Reminder this Sat @ 11am, $10 drop in lift/skill session. This week we will look at the Deadlift. *Best of luck to Luke Stockden this Sunday at the Teen Gauntlet. Luke has been hard at work […]
A) Pose Technique work B)3 rounds For time: 75 DU’s 21 KB swings1.5 pood/1 pood 12 Pull-ups *On Saturday May 10th we will be doing a fitness test. This will include a Max Lift, a short track and field type event, a 5 min KB workout, and a 10 min MetCon. This will be done […]