Author Archives: cfupheaval

I somehow missed thur’s wod. My apologies. Here is fri’s workout! Strength EMOM power cleans @ 135/95 5 reps for 12 minutes MetCon “12 days of crossfit” 1 push press 95/65 2 front squat 3 power cleans 4 deadlifts 5 burpees 6 sit-ups 7 kb swings 53/26 8 goblets squats 9 box jumps 24/20″ 10Continue reading “120613”

Strength Push jerk 1. 15 min to establish 1RM 2. 5 min to complete 4×3 at 75% of 1RM Conditioning 15 kb swings 53/35 15 goblet squats 54/35 4 rounds 20 pull-up buyout

Strength Deadlift 15 minutes to establish a 1RM. Followed by 10 total reps of 85% of that max. 20 total allowable minutes. Conditioning 10-9-8-7-6-5-4-3-2-1 -of- Push-ups Push press 115/85 For time Great work by everybody tonight!

Strength Back squat 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×2@85% ***warmup and cooldown with 15 snatch balance with just the bar or PVC. Conditioning 100 wallballs 20/14 75 sit-ups 50 push press 95/65 25 pull-ups 100 air squats 1 round for time: 20 min time cap

Great Saturday skills and drills workout today as well as the advanced wod! It was a tough one for sure. It was great to see everybody getting after killing their weaknesses! Hope everybody had a good thanksgiving and look forward to seeing y’all next week! Workout 100 air squat buy-in 15 power snatch 95/65 15Continue reading “113013”

Wanting to really start to drill in the importance of getting stable in the bottom of a squat! This is especially important when doing Olympic lifts that end with you quickly dropping to the bottom of that squat with a load you have to catch either overhead or in front rack position. Let’s think aboutContinue reading “112613”

Happy Monday!!! Strength Back squat To be done with a 3 pause at the very bottom! 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×2@80% 1×2@85% conditioning 10 sit-ups 10 plate to overhead 10 rounds for time

I think this is going to be one of our last community WODs. We are looking to put together a competitor Saturday workout as well as some nutrition and skill practice on Saturdays. This information can be found on our website’s schedule. We will see how it goes though! Workout 25 kb swings 53/26 10Continue reading “112313”

This was a tough Friday workout! We all have to remember to be aware if the technical aspect of our fitness as well as the strength and endurance aspect. It’s that technique that will make you better as well as more biomechanically sound! Strength 1. 10 min to establish max snatch 2. 10 min toContinue reading “112213”

Great workout tonight! Shout out to Lance for throwing down like a baller and killing wod #2! Strength/oly 1 power snatch + 1 full snatch for 30 reps Front squat 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% Conditioning 20 wallballs 15 power cleans 65/95 10 burpees 5 pull-ups 3 rounds for time