June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 

 

Mobility:

 

10 minutes

 

Skill:

 

20 minutes. Pick a goat and get better.

 

WOD:

 

10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 11, 2014

Mobility:

 

10 minutes

 

Strength:

 

Overhead squats 5x3

 

In between sets, 3 max broad jumps

 

Goat:

 

10 minutes

 

Pick one and work on it

 

WOD:

 

10 minute AMRAP

 

Box jumps

Kettlebell sumo deadlift high pulls

 

1-1, 2-2, 3-3, 4-4, 5-5, etc. etc. etc. And etc.

 

 

March 13, 2014

Mobility

 

10 minutes

 

WOD

 

Sprint chipper

 

50 double unders

40 sumo dead lift high pull 35/26

30 sit ups

20 wall balls 20/14

10 clean and jerks 95/65

 

Skill

 

The rest of the class time is pick a goat and attack it!!

March 7, 2014

 

Believe it or not, its time once again for CrossFit to unveil the next workout for the Open. Catch the live announcement at http://games.crossfit.com/ at 8 pm eastern tomorrow.

 

Mobility: 20 minutes

 

Goat Development:

 

Pick three movements to work on that our difficult f...

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