Competition WODs Week of 8-24-15 to 8-28-15
WOD #1 For time: 12-9-6-3 Power Clean (185, 125) Ring Dips WOD #2 AMRAP in 8 minutes: 3 Power Snatch (135, 95) 5 Handstand Push-ups 7 Box Jumps (24, 20) WOD #3 5 Rounds for time 7 Deadlift (315, 215) 21 Double Unders WOD #4 in 7 minutes: 1 minute Max reps DB Thrusters (50,…
Read MoreWods for the week 8-24-15 to 8-29-15
For those of you waiting to sign up for the Festivus games you have one more week to sign up at the best price. If you want to sign up for the more expensive game plan, wait one more week and the price goes up again on September 1st! You will compete in the same…
Read MoreWODs for the Week 8-16-15 to 8-22-15
I am doing some research on Strength Training past the Starting Strength program we have been doing. For most of you, you haven’t gotten to the point you can’t increase. Keep doing what you’re doing. For those of you that seem to have stalled, I’m working on the program to keep you going. Keep doing…
Read MoreCompetition WODs Week of 8-17-15 to 8-21-15
WOD #1 4 Rounds of: 7 Bear Complex* 7 Weighted Pull-ups (25, 15) 3 minutes rest between rounds *increase weight for Bear Complex each round **do 1 Pull-up after the wod is over for each time you come off the pull-up bar or drop the barbell before 7 reps are completed WOD #2 6 Rounds…
Read MoreWODs for the week 8-10-15 to 8-15-15
For those of you that haven’t signed up for the Festivus Games yet, you know you want to, just do it! Don’t wait anymore. Check your schedule and jump in. The judges are chosen and the awards are ordered. One of them might be yours, but only if you enter the competition! MONDAY 8-10-15 21-15-9…
Read MoreCompetition WODs Week of 8-10-15 to 8-14-15AMRAP
WOD #1 Tabata Sledge Hammer Strikes rest 1 minute Tabata Burpees rest 1 minute Tabata Sledge Hammer Strikes *lowest reps in cycle is score WOD #2 AMRAP in 11 minutes: 5 KB Snatch (53, 35) 5 Strict Pull-ups 5 Burpees WOD #3 5 Rounds of: 150′ Shuttle Run 3 Power Cleans (BW) 5 Front Squats…
Read MoreMore Fun
Afternoon fun. Same, yet different. We even had a Lazy River, CrossFit style!
Read MoreFlip, Climb, Walk
Congrats to Leanna, who is now over the hurdle of not being able to do multiple rope climbs!
Read MoreWODs for the week 8-3-15 to 8-8-15
Thank you to those that signed up for the Festivus Games! I am supposed to have 10 competitors signed up by July 31st. I have 4 faithful clients that have made my day! It is not too late to sign up yet. The only problem is you missed the discounted price. The competition will be…
Read MoreCompetition WODs Week of 8-3-15 to 8-7-15
WOD #1 8 Rounds for time: 6 Toes to Bar 3 Thrusters (155, 105) 100′ Sled Push (180, 120) rest 1 minute between rounds WOD #2 AMRAP in 11 minutes: 5 1-arm KB Power Snatch (53, 35) 5 Strict Pull-ups 5 Burpees WOD #3 EMOM in 15 minutes: 2 Power Cleans 10 Double Unders WOD…
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