WOD 20141215

WOD 20141215

Strength

2 Front Squats + 1 Jerk
(work up to a heavy set of the complex)

Conditioning

30 Deadlifts (185/145)
800m Run
20  Deadlifts (185/145)
800m Run
10  Deadlifts (185/145)
800m Run

WOD 20141212

Do you remember your first "Fran"?  What about your last one?   There is always going to be that one workout you always remember.  For a lot of people it is this one.  "Fran" was not my first CrossFit workout but I honestly remember it just like it was.  I can still conjur the exact feeling when I came off the pull-up bar.  I looked at my forearms as they throbbed and did my best to pry open the hands, which I failed at for about 10 minutes.   Still out of breathe and barely consious, I chose to sit on box while others mumbled encouraging words to me (I was so crushed I couldn't understand what they were saying).  Sadly I can never remember the time I finished.  Oh well, it was probably better forgotten anyway.

WOD 20141212

Strength 

5RM Thruster

Conditioning

"Fran"

WOD 20141211

WOD 20141211

Mobility

Yep, for real.

Conditioning

15 Power Snatches (95/65)
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches (115/75)
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches (135/95)
30 Lateral Hurdle Jumps (over bar)
15 TTB

WOD 20141210

WOD 20141210

Strength

Back Squat (20 Rep Max)

Conditioning 

Death by "Power Clean"

With a continuously running clock perform 1 power clean at 75% of your 1RM on minute 1. At the beginning of the second minute perform 2 power cleans. Continue to add one rep per minute until you cannot finish the set within 60 seconds.

WOD 20141209

Thank you to everyone who stopped by on Friday!!!  We had a blast with "Grace" (sorry for making everyone wait to the last minute to issue the workout) and beer pong.  I love getting people from the box together to do two of my favorite things, working out and "socializing".   We have to do it again soon!  Look forward to more social events in the near future.  Like our upcoming anniversary party.

WOD 20141209


Strength

Bench Press
5x5x5x5x5
Bentover Row
5x5x5x5x5

Conditioning 

75 box jumps
Run 800m
75 sit-ups
Run 800m
75 wall balls

WOD 20141208

WOD 20141208

Strength

2 Front Squats + 1 Jerk (split or power)

Conditioning

21, 15, 9, 6, 3

HSPU

Front Squat (135/95)

#showusyourpeanuts - WOD 20141205

Seriously, watch this video.  It's only about 11 minutes and worth it on so many levels.  #showusyourpeanuts
 


WOD 20141205

0:00 - 10:00
5 rounds
2 Rope Climb
25 Double Unders

10:00 - 20:00
AMRAP - 10MIN
10 Box Jump (30/24)
20 1-arm Snatches (red/green)

20:00 -
Run 800m (for time)

WOD 20141204

WOD 20141204

Skill

4 Sets
10 dynamic push-ups
10 frog jumps
10 muscle snatch from knees (w/empty barbell)
muscle snatch can also be performed with the athlete standing up.

Metcon

1000m row
40 hang power snatches (115/75)
30 toes to bar
20 shoulder to overhead (115/75)

WOD 20141203

WOD 20141203

Strength

Back Squat (5 Rep Max)

Conditioning

15 Min AMRAP
5 bar-over burpees
10 deadlifts (185/125)
15 wallballs

Friday Night Social & WOD 20141201

Friday Night Social & WOD

This Friday 12/5, we will be having a Friday Night Workout/Social Event!!! We would like to get everyone together at the box Friday night not only to workout with friends and box mates, but to stick around socialize over food and drinks!

We will be proving some food & drinks, but feel free to bring your own as well. Even if you don't want to workout, come hang out! (Just do the workout)

heats will begin at 6pm, with a special coaches heat (you don't want to miss that!)

Stayed tuned for the workout.....

WOD 20141201

Weightlifting

Bench Press (5x5 - build up to a 5 Rep Max)
Bent Over Row (5x5 - build up to a 5 Rep Max)

Conditioning 

50-40-30-20-10
Kettlebell Swings (53/35)
Abmat Sit-ups

WOD 20141202

WOD 20141202

Weightlifting

High Hang Clean + Front Squat + Jerk (work to a heavy set of the complex)


Conditioning

3 Rounds
600m Run
50 Air Squats
15 Pull-ups
10 Hang power cleans (135/95)