Category Archives: Uncategorized

Winding up 2013, it’s been an amazing year and we hope that 2014 will be a great year for CF upheaval as well! Here is today’s wod! -15 min of double under practice or 300 double unders. -15 min of split jerk practice MetCon Partner wod 25 sit-ups 10 overhead box step-ups 45/25 (24″) 25Continue reading “122813”

Again guys it’s getting to be crossfit games open time, so look for the conditioning workouts to start ramping up a bit. We will still be drilling strength of course. The ugly top three movements in the open are snatch 14%, burpees 12% and thrusters 9%. This means if you don’t feel solid in anyContinue reading “122713”

Strength Front squat 1×10@60% 1×8@65% 1×7@70% 1×6@75% 1×4@80% 1×3@85% MetCon 50 burpees 50 wallballs -Then- 3 rounds of 10 pull-ups 10 thrusters 95/65 For time It’s about time for the crossfit open to roll around! Here are the 14 open movements that have been used in the past few years. We will start practicing!

Strength Back squat 12 min EMOM 7 reps at 60% MetCon 7 pull-ups 14 burpees 21 double unders 12 min AMRAP

Good Saturday workouts all around this am! Skills Squat clean Working pause and 3 position cleans. Muscle up Working transitions and pulls Metcon 1. 21 double unders 15 walking lunges front rack 95/65 9 pull-ups 12 min AMRAP ***150 sit-ups 2. 25 wallballs 15 squat cleans 185/115 50 HSPU 15 muscle ups 75 kb swingsContinue reading “122113”

Strength Back squat 1. 20 min to establish 1RM 2. 2×15 at 50% if established 1RM. MetCon 15 kb swings 53/26# 15 burpees 15 kb swings 400m run 4 rounds for time Mobility 10 minutes of squat therapy – try to keep your toes straight!

Hope everybody is enjoying the holidays! And who can beat 70 degrees in December? 🙂 Strength Deadlift 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% 1×1@93% MetCon 10 pull-ups 15 wallballs 20 push-ups 4 rounds ** 30 boxjump buyout ** Mobility 10 min squat therapy ** try to keep you toes straight! **

I thought I had posted this workout sorry for it being late! Strength Push press Heavy as possible in 10 minutes -then- EMOM 7 reps at 65% for 10 minutes MetCon 10 power cleans 95/65 20 sit-ups 30 double unders 12 min AMRAP

Good work everybody! I was impressed by the improvement in everybody’s snatch today! Strength Snatch 2-2-2-2-2-1-1-1-1-1 Progressively increasing weight MetCon 4 rounds for time of: 8 push press 95/65 16 burpees 24 air squats

Happy Monday guys! Hope everybody got rested up! Strength Front squat 2×10@60% 2×10@65% 1×8@70% 1×6@75% 1×20@50% MetCon Deadlifts 155/115# Pull-ups 10-9-8-7-6-5-4-3-2-1 For time Mobility -Hamstring stretch banded -Quad smash with roller Robin and Lauren getting after it last week!