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Air Force WOD

Thursday July 27, 2017

Level 1 & 2 WOD:

“Air Force WOD”
For time:
20 Thrusters (95,65)
20 Sumo Deadlift High Pulls (95,65)
20 Push Jerk (95,65)
20 Overhead Squats (95,65)
20 Front Squats (95,65)
**At the beginning of the workout and at the top of every minute, stop and complete 4 burpees.

 

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Broad Ranges

Wednesday July 26, 2017

(Bruce working his eccentric false grip phase in order to develop his grip strength and pulling power.  Notice how his elbows are tucked in together and his knuckles are facing each other.  Today, work on doing this for yourself as you practice getting your new skill!)

Level 2 WOD:

6 Rounds for time:

5/3 Muscle-ups

15 Ball Slams (use what’s available and appropriate)

20 Box Jumps (24″,20″)
Level 1 WOD:

6 Rounds for time:

5/3 Pull-ups

15 Ball Slams

20 Box Jumps (24″,20)

 

BOOTCAMP: Same as class WOD today

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Run, Squat, Core, Repeat

Tuesday July 25, 2017

(Amber working her isometric false grip holds during the muscle-up clinic on Saturday.  She will have her muscle-ups back in no time after Baby Payton!)

Strength Session:

Deadlift

6 sets x 3 reps

**All sets @ 85% of your 1RM

**Rest 90 seconds between sets

 

Level 1 & 2 WOD:

AMRAP in 20 minutes:

Run 400m

10 Squat Cleans (135,95)

10 Toes to Bar

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17’s for 20

Monday July 24, 2017

(Muscle-up Clinic on Saturday was great!  We practiced tons of drills that will help develop our grip strength and movement patterns so we can all nail this movement very soon!  Can’t wait to hear those bells ringing!)

Level 2 WOD:

AMRAP in 20 minutes:

17 Thrusters (95,65)

17 Kettlebell Swings (70,53)

17 Chest to Bar Pull-ups

 

Level 1 WOD:

AMRAP in 20 minutes:

10 Thrusters (95,65)

10 Kettlebell Swings (53,35)

10 Pull-ups

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Saturday Sweat Fest

Saturday July 22, 2017

(Diana, Mariah, and Julia working the old school hamstring moves last week. These 3 sisters stick together through it all!)

WOD:

Complete for time:

Run 1.5 miles

150 Double Unders

then…

10 Rounds of:

5 Push-ups

10 Air Squats

15 Sit-ups

 

**If you are attending the Muscle-up clinic tomorrow and are doing the WOD beforehand, please complete this with a partner.  If you are not coming to the clinic, I challenge you to complete this on your own.  If you body is needing a break though, you may complete with a partner.  Do the run together and split the rest evenly between you both.  While one partner works, the other holds a plank. Switch off every one minute. 5 Burpee penalty for coming out of the plank before 1 minute is over.

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Grace

Friday July 21, 2017

JOIN US SATURDAY FOR THE FALSE GRIPS SEMINAR WITH CROSSFIT GAMES ATHLETE PATRICK BURKE SATURDAY AT 10am.

 FOR $25, YOU CAN ADD A WHOLE NEW DIMENSION TO YOUR CROSSFITTING!

 

Level 1 & 2 WOD:

“Grace”

30 Clean and Jerks for time (135,95)

 

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Core Blitz

Thursday July 20, 2017

(Rob has a great position with his elbows on these front squats! Great looking lifts during Wednesday’s strength session.)

Level 2 WOD:

10 Rounds for time:

1 Rope Climb (Men-Legless, Women- 1 pull)

5 Supermans

10 Side/Side Twists with Wall Ball (L+R=1)(20,16)

 

Level 1 WOD:

10 Rounds for time:

5 second hang from the rope (make sure your elbows are bent.. no legs to help you.. If you come down before 5 seconds, be honest and jump back up for the remainder of the time)

5 Supermans

10 Side/Side Twists with Wall Ball (L+R=1)(14/10)

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Dumbbell Diane

Wednesday July 19, 2017

(Summertime R&R is good for the soul.  Don, Susan, Penny and Barry are lounging around the pool at the CFJ pool party. Great times with great people!)

Strength Session:

Complete 5 rounds of the following sequence:

3 Front Squats with a 2 second pause on the bottom

2 Hang Squat Cleans

1 Full Squat Clean

**Complete all 5 rounds at 75% of your 1RM Squat Clean.  Rest 90 seconds between rounds.  Technique is king.

 

Level 1 & 2 & BOOTCAMP WOD:

“Diane”

21-15-9

Single Leg Deadlift with DB’s (L+R=1)(35’s in each hand, 25’s in each hand)

Handstand Push-ups

 

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Big Rig

Tuesday July 18,2017

(Hunter pushed his limits with these heavy KB swings last week. Unless you try, you will never know what you are capable of!)

 

Level 2 WOD:

3 rounds for time:

5 Bar Muscle-Ups

30 Abmat sit-ups

 

Level 1 WOD:

3 rounds for time:

5 Pull-ups

30 Abmat Sit-ups

 

Post WOD Strength Session:

On 3 minute intervals x 5 rounds:

Back squat

#1- 8 unbroken reps @ 60% of your 1RM

#2- 4 unbroken reps @ 75% of your 1RM

#3- 8 unbroken reps @ 65% of your 1RM

#4- 4 unbroken reps @ 80% of your 1RM

#5- 8 unbroken reps @ 70% of your 1RM

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Monday Countdown WOD

Monday July 17, 2017

(The achievement of your goals doesn’t happen by chance.  You have to keep reaching and reaching until you make it.  Amy is reaching for hers during these rope climbs on Saturday and completed 14 one pull rope climbs in 5 minutes.  Way to go!)

Level 1 & 2 WOD:

27-21-15-9

Row for Calories

Kettlebell Snatches (53,35)(L+R=2)

Overhead Squats (95,65)

 

Post WOD bodyweight strength session:

A: 10 sets of the following sequence:

5 second Hollow Rock Hold

3 V-ups (use as little momentum as possible)

5 second Hollow Rock  Hold

5 Double Crunches (use as little momentum as possible)

5 second Hollow Rock Hold

**Connect all of the movements, try not to break between movements.  Rest as needed between sets and focus on good body positions.

 

B: 15 sets of 3 Strict Toes to bar

**If you cannot do toes to bar, just lift your legs (keep them straight) as high as you can go, without using momentum

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