CrossFit WoD – 11.01.2013
Strength/Skill A1 - Power Snatch 1RM; 5x2 @ 75% B1 - EMOM 8 Minutes 1 Overhead Squat Conditioning "Death by 10 Meters"
CrossFit WoD – Halloween!
Strength/Skill A1 - Thruster 2RM; 5x2 @ 85% EMOM 10 Minutes - 30 Seconds Max Double Unders Conditioning "The Olive Branch Vampire" 21-18-15-9 Wall Ball Shots (20/16 @ 10') Sit Ups w/ Wall Ball (Every 2 Minutes - Stop and do 5 Burpees) Have fun and try not to…
CrossFit WoD – 10.30.2013
Great turnout today for "Tabata Tuesday"! Great job, team! Here's Wednesday's plan for you! Strength/Skill A1: Deadlift 4RM; 4x4 @ 90% B1: 8 Sets 20:10 (Work;Rest) Push Up Hold; Hollow Hold Conditioning 4 Rounds 50 Double Unders 5 Pull Ups 10 Kb Swings (Heavy) Details at GymnasticsWOD
CrossFit WoD – 10-29-2013
Hey, check out Ben showing us how to do Pistols from the 7am Class today! This is a pretty tough movement and Ben just knocked it right out without much effort. Great job, dude! Here's what's in store for Tabata Tuesday: Strength/Skill A1 - Strict OH Press 3Rm; 5x3 @…
CrossFit WoD – 10.28.2013
We had a great time at the Halloween party this weekend. Thanks to everyone that came out and made awesome dishes for all of us to enjoy! Here's Paul showing his apple bobbing skills. Pretty sweet... Strength/Skill A1 Back Squat - 3RM; 5x3 @ 90% B1 EMOM 10 Minutes…
CrossFit WoD – 10.25.2013
Strength/Skill A1 - Power Clean 1RM; 5x2 @ 85% B1 - 3:00 In Hollow Rock Position; Rest in SuperMan Position Conditioning AMRAP 10 Minutes 5 Hang Power Cleans (135/95) 10 Sit Ups 15 Air Squats Happy Friday! Check out the latest Barbell Shrugged Podcast with Team USA!
CrossFit WoD – 10.24.2013
Hey, team! I've been super excited about our classes lately. Everybody is really working hard and having a good time! Although it appears that you are all enjoying your training, please let us know regularly how things are going for you and if you're having any problems. We want to…
CrossFit WoD – 10/23/2013
Strength/Skill A1 - Deadlift 3RM; 5x3 @ 90% B1 - 6 Sets; Work:Rest 20:10 Alternate Plank Hold and Chin Over Bar Hold Conditioning 21-15-9 Russian Kb Swings Burpees Run 200M Between Rounds! Chin Over Bar Hold:
CrossFit WoD – 10/22/2013
Strength/Skill A1 - Push Press 4RM; 5x4 @ 90% B1 - 6 Sets; 4 Cast Wall Walks Conditioning "Tabata Tuesday" 8 Rounds Box Jumps 8 Rounds Row 8 Rounds Weighted Walking Lunge 8 Rounds Pushups
CrossFit WoD – 10.21.2013
Strength/Skill A1: Back Squat 4RM; 5 x 4 @ 90% B1: 6 Sets of 10:20 (Work:Rest) Hollow Rock Hold Conditioning 5 Rounds 5 KB Push Press (L-ARM 53/35) 5KB Push Press (R-ARM) 10 Sit Ups 20 Jump Squats