Today’s WOD: Snatch Work up to a heavy single then do one snatch every 30 seconds @ 65% of the heavy single for a total of 5 minutes then AMRAP 3: Push-Ups Rest 1 minute AMRAP 3: Sand Bag Get-Ups (50#/35#) Rest 1 minute AMRAP 3: Double Unders You can choose to do the AMRAPs in any order. Score is …
WOD 01/09/12
Today’s WOD: In 20 minutes: 500m Row then AMRAP in the remaining time: 5 Burpees 10 Sit-Ups 15 Squats Today is the day for the PNC workout. Weigh-ins/body fat measurements start today as well. Make sure you are well hydrated and weigh in BEFORE working out. Snag a trainer and we’ll help you get the scale set up correctly and …
WOD 01/06/12
Today’s WOD: Bench Press Find a 5 rep max then For Time: 50 Thrusters (95#/65#) with EMOM 3 burpees
WOD 01/05/12
Today’s WOD: In 9 minutes: 1km Row then AMRAP in the time remaining: 5 Muscle Ups 5 Power Cleans (155#/100#) Stop trying to paleofy non-paleo foods and you will go far. For an excellent example, see below. These things are like food porn, but sorry, they aren’t paleo. Don’t kid yourself; eat things that grow.
WOD 01/04/12
Today’s WOD: Skill Work: Kipping Swing then AMRAP 10: 30 Double Unders 15 Power Snatches (75#/55#) This is the first workout from the CrossFit Open last year. Top worldwide scores for the men can be found here and for the women, here. The competition season is fast approaching and if you want to be firing on all cylinders, you should …
WOD 01/03/12
Today’s WOD: AMRAP 7: 50 Foot Prowler Push (140#/80#) in a teams of two. Partners will alternate pushing the prowler for 50′ and each 50′ push is one rep. Your diet ain’t gonna fix itself. Last day to sign up for the nutrition challenge is tomorrow. Put your name on the list at the gym!
WOD 01/02/12
Today’s WOD: Back Squat 4×2 @ 90% then Max Overhead Squats (95#/65#) Max Burpees Max Sit-Ups The last day to sign up for the nutrition challenge is Wednesday. You can sign up as an individual and we’ll get you on a team – instant new friends. The new year is here and better eating can join it if you want. …
WOD 12/30/11
Today’s WOD: Push Press Work up to a heavy single then 2×10 and 1x max reps @ 60% of the heavy single then EMOM 7: 7 Burpees 15 Double Unders
WOD 12/29/11
Today’s WOD: 3 Rounds: 15 Hang Squat Cleans (135#/95#) 30 Push-Ups
WOD 12/28/11
Today’s WOD: Handstand Holds 4×1 minute holds with 1 minute of rest between efforts. then 3 Rounds: Every 3 minutes complete the following: 30 Wall Balls (20#/14#) 15 Goblet Squats (24 kg/16 kg)