Competition & L2: EMOM 20: Even Minutes: 100m Sprint Odd Minutes: 15x Sandbag squats (50#/35#) L1: EMOM 20: Even Minutes: 100m Sprint Odd Minutes: 10x Goblet Squats (16kg/8kg) Take a look at this article on Mental Toughness
WOD 07/8/13
Competition & L2: 1rm Power Clean L1: 1rm Hang Power Clean then Competition: In teams of two complete 60x Power Cleans (165#/125#) L2: In teams of two complete 60x Power Cleans (135#/95#) L1: In teams of two complete 60x Hang Power Cleans (95#/65#)
WOD 07/5/13
All Levels: “Fran” 21-15-9 -Thrusters (95#/65#) -Pull-ups
WOD 07/4/2013
*We are only holding 10AM and 11AM classes today; Have a fun and safe 4th of July!* All Levels: Skill Work: -Kipping Pull-Up -Butterfly Pull-Up -Muscle-Up then All Levels: 3-3-3-2-2-2-1-1-1 Thrusters *Add weight each set
WOD 07/3/13
Today’s WOD: Competition: Squat Snatch 10×1 (add weight each rep) L2: Power Snatch 10×1 (add weight each rep) L1: Hang Power Snatch 10×1 (add weight each rep) Then Competition: EMOM 7: 3x Power Snatch (145#/105#) 5x KB Swings (2p/1.5p) L2: EMOM 7: 3x Power Snatch (125#/85#) 5x KB Swings (24kg/16kg) L1: EMOM 7: 3x Hang Power Snatch (95#/65#) 5x …
WOD 07/2/13
Today’s WOD: Competition & L2: Run 100m every 30 seconds for 8 minutes Rest 4 minutes Run 100m every 30 seconds for 4 minutes Rest 2 minutes Run 100m every 30 seconds for 2 minutes L1: Run 75m every 30 seconds for 8 minutes Rest 4 minutes Run 75m every 30 seconds for 4 minutes Rest 2 minutes Run 75m …
WOD 07/1/13
Today’s WOD: All Levels: CF Total Here is a short blurb on the crossfit total as told by Mark Rippetoe
WOD 06/28/13
Today’s WOD: Competition: 100 Double Unders 50 Handstand Push-Ups 40 Toes to Bars 30 Shoulder to Overheads (160/100) 90′ Lunge with bar in rack (160/100) L2: 100 Double Unders 30 Handstand Push-Ups 30 Toes to Bars 30 Shoulder to Overheads (135/75) 90′ Lunge with bar in rack (135/75) L1: 50 Double Unders 30 Push-Ups 30 Sit-Ups 30 Shoulder to Overheads …
WOD 06/27/13
Today’s WOD: Competition: Back Squat MEx1 L2: Back Squat Max reps @ 95% L1: Overhead Squat skill work then All Levels: 2x800m Run with 4 minute recoveries Rest 5 minutes 5 Rounds: 200m Run 30 Double Unders
WOD 06/26/13
Today’s WOD: Competition: Push Press 3×2 @ 90% L2: Bench Press 3×3 @ 85% (+2.5-5) L1: Bench Press 3×5 (+2.5-5) then All Levels: 4 Rounds: Complete the following cycle 7 times: Power Clean Front Squat Push Press Back Squat Do not drop the weight. If weight is dropped, tally the number of drops and perform an equal amount of burpees …