06.06.2013 [thursday]
[slideshow] OLY: Snatch 9×1 @ 70% 1 rep every :30 for 4:00 (Power Snatch + hang snatch (full squat)) Clean & Jerk 9×1 @ 70% 1 rep every :45 for 6:00 (Power Clean + Hang Clean (full squat) + Jerk) Unilateral: Db Bulgarian split squats 2×8/side WOD: E.M.O.M. for 10:00 50m Prowler push (+120/80#) 5 […]
05.31.2013 [friday]
OLY: From Floor: E.M.O.M. for 6:00 Snatch 6×2 @ 65% *Power Snatch + OHS, or Power Snatch + Snatch Balance Clean&Jerk 6×2 @ 65% *Power Clean + Hang Clean (full squat) + jerk WOD: 12-8-4 Deadlift 315/205# or 70% Box Jumps 30/24″ REST 5:00 FOR TIME: 12 Overhead walking lunges (OHWL) 12 T2B 100m Sprint […]
05.24.2013 [friday]
Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]
5.17.2013 [friday]
Clean & Jerk, Snatch: From above the knee: Snatch: 15:00 work up to a 1RM Clean & Jerk: 15:00 work up to a 1RM Metcon: 4 Rounds: 10 weighted Abmat Sit ups 10 Barbell Front rack walking lunges 135/95# 50m Sled Push +90/50#
04.23.2013
Yes, hook grip hurts. I don’t care, do it anyways! WOD 1: 3 RFT: 15 Power Snatch @ 75/45# 200m Run/Row REST AS NEEDED WOD 2: AMRAP in 5:00: Double Unders / Single Unders *From now on, come prepared for the weather! We may be staying inside or going out; you have been warned!!
04.17.2013
Max-Effort Upper Body ME Lift: Press (strict) 15 minutes to work up to a 5RM OR 3-5×5 @ (+5-10#) Assistant Movement: Ring Push ups 1x close to failure 1x failure Pulling Superset: a.) Bend over row- underhand grip, 3×6-12 b.) Bent over reverse flyers 3×2-12 Shrugs: Snatch grip shrugs 3×8 […]
12.11.12
Our second competition is approaching very quickly!! It is this Sunday, December 16th @ 1pm in Auburn! If you can, please come and support your fellow CrossFitters! It is a fun time for all 🙂 Competitors: We will be carpooling, and leaving CFW at 12! Please bring $5 for your driver for gas money! […]
10.26.12
Guess what we just got in the mail??? …GIFT CERTIFICATES!! Just in time & perfect for the holiday season that is rapidly approaching! Snag one for the friend/spouse/relative that wants to come in, then you can show off your skills! SWOD: Level 1: Power Snatch 5×3 Chin-Ups 3 Rep Max Level 2: Every 40 seconds […]
