May 28, 2014

Mobility and Warm Up:

 

20 minutes

 

including a dynamic warmup of 4 rounds of:

 

10 single leg glute bridge (each leg)

10 scap push-ups

 

Strength

 

Sumo deadlift 5 x 5 climbing

 

WOD

 

5 minutes AMRAP of

 

10-8-6-4-2-4-6-8-10

 

DD push press (40/25)

DB reverse lunge right leg

DB reverse...

May 14, 2014

Strength:

 

Find 1 rep max jerk

Push press @ 75% 5x4

 

WOD:

 

15 min AMRAP

 

60 singles

30 hang snatches (45/45)

30 cal row

May 3, 2014

Warm up:

 

Ultimate frisbee

 

WOD:

 

"Fight Gone Bad"

 

three rounds with two minutes rest in between rounds

 

each round is 1 minute AMRAPS of each of the following:

 

Wall balls 20/14

Sumo Deadlift High Pull 75/55

Box jumps 24/20

Push press 75/55

Row cal

 

 

April 26, 2014

Partner WOD

 

3 person teams

 

30 wall ball @ 20/14

30 sumo deadlift high-pulls @ 53/35

30 box jumps @ 20"

30 dumbbell push presses @ 35/25

30 calorie row

30 push ups

30 air squats

 

 

April 15, 2014

Capt. Jason E. Holbrook, 28, of Burnet, Texas was supporting Operation Enduring Freedom. He died at Tsagay, Afghanistan, of injuries sustained when insurgents attacked their military vehicle with an improvised explosive device. He was assigned to the 1st Battalion, 3rd...

April 2, 2014

Deloading week, day three. Happy Hour!

 

Mobility

 

20 min

 

Skill

 

Otm 12 minutes

 

Odd

 

5 push press 75/45 + 5 box jumps

 

Even

 

5 dead lifts 75/45 + 5 toes to bar

 

WOD

 

3 rounds not for time

 

10 split squats

10 hip extensions

10 land mines

10 dumbbell bent over row

 

 

March 27, 2014

Join us for a special workout/celebration at 6:30 pm on Friday, March 28th, to mark the 14.5, the last WOD of the 2014 CrossFit open. Food-vendors-sweat-community-fun. (And beer!)

 

Mobility:

 

10 minutes

 

WOD:

 

Partner Cindy

 

20 min AMRAP

 

5 pull ups

10 push ups

15 squats

 

One p...

March 17, 2014

Strength week!

 

Mobility:

 

10 minutes

 

Warm Up:

 

kettlebell shoulder stability

 

Strength:

 

Work up to heavy weight

 

Strict Press -- 5 sets of 4 

Push Press -- 5 sets of 3

Push Jerk -- 5 sets of 2 

 

(alternative is Goblet/back squat/front squat)

 

Metcon

 

In Teams of 2:

 

Plate Push S...

March 12, 2014

Mobility:

 

10 minutes

 

WOD

 

Goblet squats

Push press

Kettlebell swings

 

Do as many reps as possible in 1 minute with 1 minute rest between each exercise, for 4 rounds of each movement. Go as heavy as you can.

 

Immediately after the 24 minutes, do an overhead hold with the we...

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