“friday 1.10.13”1535657 10202921749349761_881526847_n

Warm-up:

          Warm-up

Skill:

           Kroc row:

Strength:

        kroc row: 3x20

        bounding hurdles: 4x5 (not looking for max height. Looking for explosive quick jumps. No higher than24")

WOD:

        3 rounds

        2min on 2min off

        8 thrusters (115/75)

        8 burpees

Read more: friday 1.10.13
 

“thursday 1.9.14”1493260 370381973106048_1881409698_n_copy

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

        front squat: 5x75%/3x85%/1+x95%/ % is off 90% of 1rep max 

WOD:

         8 amrap

         5 deadlifts (245/170)

         10 c2b

         35 double unders

Read more: thursday 1.9.14
 

“wednesday 1.8.14”1512671 10151892957756964_1889246455_n

Warm-up:

          2x 10 supermans + 10 sit-ups + 15 tuck jumps

Skill:

           ttb

Strength:

        weighted sit-ups:4x15

        banded good mornings:4x25

WOD:

         15 amrap

         20 rkb swings (53/35)

         10 ttb

         20 lunges

Read more: wednesday 1.8.14
 

“tuesday 1.7.13”

1488242 10151892958106964_687629500_n

Warm-up:

          3 rounds 5 snatches w bar 5 push-ups 3 pull-ups

Skill:

           snatch

Strength:

       10 min

        dh pull-up: 5rm w/db 

WOD:

         8 amrap

         4 muscle ups

         10 box jumps (30/24)

    

rest 8 min

 

         8 amrap

         10 snatches (95/65)

         10 push-ups

Read more: tuesday 1.7.13
 

“monday 1.6.14”1497755 10151892957316964_796822993_n

Warm-up:

          dynamic thenmobility: front rack and squat

Skill:

           thruster

Strength:

       30 min

        back squat:  establish 1rm

        strict press:  establish 3rm (from the floor)

WOD:

         5 amrap

         squat clean thruster (165/115)

Read more: monday 1.6.14
 

“friday 1.3.13

994684 377610795716499_1460129847_n

 As of now we are going to open @ 8am for open gym until 1pm. Then we will have regularly scheduled night classes 4pm, 5pm and 6pm competitors class. Make sure to check Facebook in am for a possible change. 

Warm-up:

          dynamic and rack position mobility

Skill:

           clean and jerk / ttb

Strength:

10 min to establish:      

heavy 2 tng c+j (no pause at shoulders, working on being quick from floor to overhead)

WOD:

         OPEN 13.4 Video description

         7 amrap

         3-6-9-12-15-18..

         c+j (135/95)

         ttb

Read more: friday 1.3.13
 

“thursday 1.2.14”

56 days away!!!!!

f3584134e7f293d2290d285ef6a32a1f-605x312

http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

Warm-up:

          3x 10 YTI's + 10 push-ups

Skill:

           kroc row

Strength:

        front squat: 5x75%/ 3x85%/ 1+x95% (all off 90%) 

        Kroc rows: 3x20

WOD:

          

         4 rounds

         15 ring dips

         20total  walking lunges (kb 70/53)

   then

         50 ring rows  

Read more: thursday 1.2.13
 

“tuesday 12.31.13”

1512784 698694103488215_985168347_n_copy_copy

Warm-up:

          dynamic mobility + rack mobility

Skill:

           hang clean

Strength:

        hang clean: 3rm  

WOD:

         3 rounds

         20 ttb

         20 hang cleans (135/95)

         20 push-ups

Read more: tuesday 12.31.13
 

“monday 12.30.13”

zIMG 0135

Warm-up:

          mobility

Skill:

           bar muscle-up

Strength:

        back squat: 5x65%/ 5x75%/ 5+x85% (off 90%)

        work on bar muscle-up

WOD:

         8 amrap

         3 snatches (165/115)

         5 bar muscle ups (scale to muscle ups then c2b then pull-ups) 

Read more: monday 12.30.13
 

“friday 12.27.13”

IMG 3014

Warm-up:

          50 banded back extension + 20 v-ups

Skill:

           ttb

Strength:

        deadlift: 2rm

WOD:

        12 amrap

        6 deadlift (245/170)

        12 ttb

        18 push-ups

Read more: friday 12.27.13
 

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