April 14, 2014

Strength week begins with a benchmark WOD of Diane.

 

Mobility:

 

5 min squat mobility

 

Strength:

 

1 rep max Front Squat

 

Skill:

 

Core work/bracing

2 rounds 10 Palloff presses/10 KB Pullovers

 

Palloff press video at: https://www.youtube.com/watch?v=T7JTOP8rpdg

 

Metcon: Diane

 

BENC...

April 9, 2014

For those of us who don't remember New Year's day (a bit too much bubbly perhaps), we're going to try again!

 

Mobility:

 

15 to 20 minutes to work out the kinks from the last few days.

 

WOD:

 

Partner Cindy

 

1 Clean and Jerk (115/85) and then one round of Cindy (5 pullups 10...

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 24, 2014

For old times sakes, a Zone workout to start off the week.

 

Mobility

 

10 minutes

 

Skill

 

10 mins to practice headstands and handstands and handstand walks

 

Strength

 

back squats 5x5 across

 

WOD

 

10 stations, 2 rounds, 45 secs on 15 rest

 

1. Handstand push-ups

2. Ball slams 30 l...

March 22, 2014

Strength week wraps up.

 

Mobility:

 

10 minutes

 

Warmup:

 

Shoulder work & Dodgeball!!!! (Please remind Phil to take his glasses off.)

 

Tabata*:

 

Squats

Pushups

Situps

Pullups (jumping okay) 

 

* For twenty seconds do as many reps of the assigned exercise as you can - then rest 10...

March 11, 2014

This one's for Michael Michener. Happy birthday buddy!

 

WOD

 

12 min AMRAP 

 

5 squat clean thrusters 85/65

7 bar facing burpees

 

Skill

 

OTM 10min

 

Muscle ups 3-5

Squat therapy 3-5

 

Strength

 

Weighted pull ups 5-4-3-2-1 

March 6, 2014

Mobility:

 

20 minutes. Hips, hamstrings and hip flexor smash

 

Skill:

 

12 mins OTM

 

Odd: TTB work

Even: Muscle up progressions

 

WOD:

 

7 rounds

 

5 bar facing burpees

8 overhead squats light

11 sit ups

Rest 1 min 

February 23, 2014

Strength week ends!!!! We survived. Cue the cheers. 

 

Mobility

 

Skill

 

3 x 500 meter row

 

WOD

 

30 minutes on the clock; 10 minutes for each of the following lifts. You’re working to a one-rep max for each lift … warm up and then you get three shots to get to that one-rep...

February 22, 2014

Mobility

 

Skill

 

8 min AMRAP

 

2 rope climbs

3 stone to shoulder

4 farmer carries 53/35

 

WOD

 

3 RFT

 

10 TTB

20 box jumps

30 sit ups

40 air squats

2 wall walks

 

With a 2 minute rest in between rounds

 

CrossFit Translator: RFT=rounds for time, AMRAP=as many rounds as possible, TTB=to...

February 9, 2014

Mobility:

 

20 minutes

 

Partner WOD

 

18 min AMRAP:

 

Dumbbell shoulder to overhead

Dumbbell front squats

 

1-1, 2-2, 3-3 ...

 

One partner completes all lifts and then partner completes lifts before moving on to the next number

 

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