Workout of the Day

1. Warm-Up

2. Skill/Strength

Start with… Every 1:30 for 8 Rounds:
1.1.1 Power Cleans
~OR~
1.1.1 Power Snatches

(1.1.1 = 3 reps with 1 rep performed every 10 seconds)

Rest 2:00 , then...

"Nasty Girls"

3 Rounds:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135#/95#

If you do not have muscle ups then you will be doing this....
"Nasty Girls MOD"
50 Air Squats
12/8 Ring Dips ~OR~ Muscle-Up Transitions (ask your coach for details!)
10 Hang Power Cleans 115#/75#
200m Run

 

4. STRETCH




Last Update on Thu, 20 Nov 2014 12:31 pm

1. Warm-Up

2. Skill/Strength

Skill/Strength
Clean and Jerk Technique Practice

WOD
10 Clean & Jerks 115#/75#
20 Pullups
30 Wall Balls 20#/14#
500m Row
50 Overhead Plate Lunges 45/25
500m Row
30 Wall Balls
20 Pullups
10 Clean & Jerks

Finisher AKA After Party (not optional)

For time:
Advanced: max holds x 2. 1. Bottom of Ring Dip hold 2. Top of Ring Dip hold. 3. False Grip hang hold (from high rings)

Intermediate: max x 2 1. Bottom of Box Dip Hold 2. Plank Hold with elbows extended for time 3. Any grip hang from high rings

4. STRETCH




Last Update on Wed, 19 Nov 2014 08:41 am

1. Warm-Up

2. Skill/Strength

EMOM 10
Odd=Close grip bench x5
Even=Double under practice.x :45 seconds

3. WOD

"WOD TITLE"

Couplet: 10 to 1 Thruster (95/65), 1 to 10 Pistols
(ie 10 Thrusters, 1 Burpee, 9 Thrusters, 2 Burpees,… 1 Thruster, 10 Burpee

4. STRETCH




Last Update on Tue, 18 Nov 2014 09:10 am

1. Warm-Up

2. Skill/Strength

10 MIN. EMOM 
ODD= Back SquatX5 70-80%1RM
EVEN=L-SITS (Max Time)

3. WOD
1000m Row
Then...
21/15/9
Alternating Single Arm DB Snatch 40#/30# 
Pullups 
Over Box Jumps 24"/20

 

4. STRETCH




Last Update on Mon, 17 Nov 2014 12:53 am

1. Warm-Up

2. Skill/Strength

Turkish Get-Up Practice
then....
20 Turkish Get up for time(53/35)

 

3. WOD

"WOD TITLE"

BUY IN=Row 1K
then...
21-15-9
Toes through ring
Overhead Plate Step-ups (24"/20") 45#/25#

BUY OUT=50 Double-Unders

 

4. STRETCH




Last Update on Fri, 14 Nov 2014 11:49 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

Group Class Schedule:

Monday - Friday:

6:00-7:00 A.M. - By Appointment Only

10:00-11:00 A.M.

12:00-1:00 P.M.

4:00-5:00 P.M.

5:00-6:00 P.M.

6:00-7:00 P.M. - By Appointment Only


Saturday

9:00-10:00 A.M.

10:00-11:00 A.M.


No Sunday Class Times Available!