03.17.2014

WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex Watch a video of Coach Jeremy doing the complex! WOD: AMRAP […]

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5 Rounds for Time: 25 Double Unders / 50 Single Unders 10 K2E (Knees to Elbows) 5 HSPU […]

01.06.2014

Since the CrossFit Games Open is right around the corner, we are going to bring back an old Open workout from 2011! WARM-UP: 3 Rounds: 30 Air Squats 20 Pass Throughs 10 Push Ups STRENGTH: E2M 1.) Back Squat 2.) Dip/Push Ups (weighted) 5@55%, 5@65%, 5@75%, 5+@85% WOD: 11.4 AMRAP in 10:00 60 Bar Facing […]

12.02.13 [monday]

WARM-UP: 3 Rounds: 30 Air Squats, 20 Pass Throughs, 10 Push Ups STRENGTH: 5×5 E2M @ 80% 1a.) Back Squat 1b.) Dips/Push Ups WOD: 18:00 EMOM 4 Power Clean @ 65% (odd) 4 Kip C2B (even)

05.27.2013 [monday]

Happy Memorial Day everyone & God Bless our beautiful Country! Max-Effort Lift: 15:00 to find a new 1-3RM Back Squat CHOOSE 1 WOD: WOD A: “MURPH” for time: 1 mile run 100 Pull ups 200 Push Ups 300 Air Squats 1 mile run *Partition the pull ups, push ups, and squats as needed; must start […]