08.06.2013 [tuesday]

Better late than never 🙂 Partner WOD: AMRAP in 12:00 P1: 10 Ball Slams 10 Kettle Bell Swings P2: Rest (switch) *With the remainder of the hour work up to a 1 rep max (for today) Snatch. Make small jumps in weight, be conscious of form. no misses/make all lefts.

08.05.2013 [monday]

Skills & Drills: 30/20/30 Banded Squats x5x0 Max-Effort Lift: Front Squat warm-up: 10@bar, 8-10@55%, 5-10@65% work: 5@75%, 5@85%, 5+@95% back off: 10@50-60% WOD: AMRAP in 10:00 8 Back Squats @ 60% 10 Push Ups 12 Burpees Posterior Chain Development: 3×15 Reverse Hyper

08.02.2013 [friday]

[slideshow] Skills & Drills: 30/20/30 (all squats banded) Clean skills (with light bar) Oly: Clean & Jerk 9×1 every :45 seconds @ 80% Max-Effort Lift: Deadlift 25:00 work up to a 1 rep max WOD: E2M for 10:00: 5 Overhead Squats 95/65# 10 Box Jumps 12″ (fast rebound) Weighted AbMat sit ups for the remainder […]

07.24.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded Pull Aparts (BPA) WOD: FOR TIME: 5-4-3-2-1 Muscle Ups 10-8-6-4-2 HSPU (Handstand Push ups) *alternating movements

07.23.2013 [tuesday]

[slideshow] Take 20:00 for extra mobilizing Skills & Drills:  30/20/30 Snatch skills WOD: At the beginning of each round complete 8 Burpees. All other movements decrease 1 per round; starting at 10 reps. 8 Burpees 10 Power Snatch (PSn) 10 Wall Ball 8 Burpees 9 PSn 9 Wall Ball 8 Burpees 8 PSn 8 Wall […]

07.22.2013 [monday]

Check out what we did over the weekend: [slideshow] just a few renovations 🙂 Skills & Drills: 30/20/30 1×10 Banded Squats (5 sec hold at bottom) Max-Effort Lift: Back Squat warm-up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: Every 2:00 for 10:00 8 Deadlifts 6 Power Cleans 4 Front Squats 2 […]

07.19.2013 [friday]

Supposedly the heat wave is over after today…We’ll see about that come tomorrow. But either way I hope you all kept yourselves and your family well hydrated this week. An ounce of water per pound of bodyweight isa good starting point to keep fluid levels high. With that said, let’s pick up some heavy stuff! […]

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement: Weighted Push ups 1x close to failure 1x to failure *Superset with banded pull aparts 3×12-15 WOD: […]

07.16.2013 [tuesday]

WE LOVE SQUATS! [slideshow] Skills&Drills: Snatch movement skills & skill transfer WOD 1: “Light Isabel” for time: 30 Snatches @ 45% This is a technique oriented workout. It should be light & every rep you should be searching for contact with your hip. REST 4 MINUTES WOD 2: 4 RFT: 1:00 of Double Unders* 200m […]

07.15.2013 [monday]

Healthy Diet Science Article 50 Ways to get better at CrossFit Skills & Drills: 30/20/20 & banded squats 1×10 (x5x0) Max-Effort Lift: 20:00 Back squat warm up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% backoff: 10@50-60% Assistant Movement: Front Pause Squats 3×3 x3x0 @ 75% of max C&J WOD: 4 RFT: 4 Power Cleans @ […]