Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed on 08/09/11. Death by texting. I’m guilty of assuming bad positions every day. This is one more way to keep yourself in order.
WOD 12/12/11
Today’s WOD: Back Squat 20 @ 55% then 2 Rounds: 5 Thrusters (135#/95#) 10 Overhead Squats (135#/95#) 10 Chest to Bar Pull-Ups 50 Double Unders If you’re serious about improving your lifts and strength, you should check out the upcoming Basic Barbell Lifts Seminar. Bio mechanical efficiency is something that we discuss every now and again and you’ll learn all …
WOD 12/09/11
Today’s WOD: 4 Rounds: 10 Chest to Bar Pull-Ups 10 Box Jumps (30″/24″) 30 Double Unders 1 Minute Rest PNC IV is coming in an all new format so start making friends at the gym so you can form up some teams by the time January rolls around. And start reading about things like peas and green beans now so …
WOD 12/08/11
Today’s WOD: Elizabeth 21-15-9 Squat Cleans (135#/95#) Ring Dips Last completed on 06/17/11. There were enough PRs to last for weeks yesterday. Great work everyone!
WOD 12/07/11
Today’s WOD: CrossFit Total Back Squat: MEx1 Press: MEx1 Deadlift: MEx1 Last completed on 06/01/11. If you don’t put out maximum effort today, you get your head wrapped like me. If you don’t feel like you were capable of putting out a max effort, you probably need to fix up your diet with our upcoming PNC. Don’t underestimate the importance …
WOD 12/06/11
Today’s WOD: AMRAP 12: 5 Pull-Ups 10 Sit-Ups 20 Double Unders In our quest to provide everyone with great seminars and learning opportunities, we present the Basic Barbell Lifts Seminar. Get your learn on with Chris Lawyer of The Weight Room and optimize your lifts because really, who doesn’t like lifting heavy things?
WOD 12/05/11
Today’s WOD: 2km Row Last completed on 08/15/11. Fastest 2km row times as of December 4, 2010.
WOD 12/02/11
Today’s WOD: AMRAP 10: 7 Push Presses (135#/95#) 7 Push-Ups 7 Box Jumps
WOD 12/01/11
Today’s WOD: EMOM 5: 5 Burpees 7 Overhead Squats (95#/65#) Rest 3 minutes AMRAP 7: 5 Toes to Bars 10 Wall Balls (20#/14#) Evidence based nut eating. Haha.
WOD 11/30/11
Today’s WOD: Press 3×5 (+2.5-5#) then AMRAP 8: 250M Row 20 Double Unders 10 Squats Advanced: Deadlift up to a heavy double, then 4-6×2 @ 70%