Author Archives: cfupheaval

Good workouts all around today! Everybody killed it! A shout out at coach Shannon for programming some tough WODs this week! Strength 3 position snatch + 1 OH squat 15 min to establish max weight Conditioning 4 muscle ups or pull-ups 8 push press 95/65 12 plate to overhead 45/25 16 OH lunges 45/25 ***Continue reading “110813”

Strength Front squat: 1×10, 1×8, 1×6, 1×4, 3×2 – start at 65% and work to 85-90%. Overhead squat practice – 10 minutesp Conditioning: Pull-ups Deadlifts 10-9-8-7-6-5-4-3-2-1 for time

Great day today! Tough workout and great effort. Robin got after it and made it look easy! Strength Deadlift: 5×5 @ 75% of 1 RM -or- 3 position cleans – 7 sets to find max weight. Conditioning 15 KB thrusters 53/26 10 pull-ups 5 burpees 10 min amrap

Great workouts on Monday! Everybody killed it! Strength Press complex (2 strict and 2 push press) 1×3 60%, 1×2 65%, 1×2 70%, 2×2 75% Conditioning 12 power cleans 65/95# 10 pull-ups 400 m run 4 rounds for time

It’s Monday! A new week and new goals. Everybody set a goal and make sure you accomplish it! Strength Back squat: 1×10 60%, 1×8 70%, 1×6 75%, 1×4 85%, 1×2 90%, 1×20 60% Conditioning 10 alt kettlebell snatches 40 sit-ups 10 alt kb snatches 30 box jumps 10 alt kb snatches 20 hand release push-upsContinue reading “11/4/2013”

It’s here! Community Saturday WOD! We are excited to see everybody out there! Bring your friends and family and we will get a great workout in! Warm-up:  Tabata random pick for 5 min Conditioning:  25 KB Front Squats 53/26# 12 Pullups 6 Burpees 4 rounds for time ***30 KB Swing Buyout to stop the Clock

Coming up on another weekend! Hope to see everybody on Saturday! Strength Clean – 15 min to establish max weight Snatch practice – 10 min Conditioning 15 box jumps 10 deadlifts 155/115 5 wallballs 20/14 4 rounds 100 double under or single under buyout

Halfway through the week! Strength Deadlift: 2×8, 1×6, 1×4, 1×2 (70-90%) Conditioning 10 pull-ups 20 push-ups 30 sit-ups 40 KB swings 53/26 50 air squats 10 pull-up buyout

Strength Push press: 1×10, 1×8, 1×6, 1×4, 1×2 starting at 65%-85% Conditioning 10 deadlifts 135/95 15 ring dips 20 pistols 10 min AMRAP

Fantastic weekend! Great Saturday am workout with awesome people! Also, got to go down to alpha crossfits awesome facility and watch Daniel kill it at his first competition! Strength Back squat: 2×8, 1×6, 1×4, 1×2 70-90% Conditioning: 10 thrusters at 95/65 10 HSPU 20 double unders 5 rounds