Up to Ya

Wednesday, June 17, 2015 Bench Press: 70%x3, 80%x3, 90%x3+ (add 10lbs to 1 rm) Then, For Time: (split up the reps however you like) 75 Wall Balls (20,14)(14,10)(10,6) 60 Pullups (banded)(ring row) 1200 Meter Run We are coming into our final weeks...

Read more

Slow to Fast

Wednesday, June 10, 2015 Press: 70%x3, 80%x3, 90%x3+ Then, For Time: 500 Meter Row 50 Pushups 100 Double Unders (2 Minutes of attempts)(200 Singles) For your press weight today, add 10lbs to your old max and then take 90% of that for your...

Read more

True to Form

Tuesday, June 9, 2015 For Time: 200 Meter Run 15 Power Cleans(135,95)(115,75)(95,65)(55,35) 400 Meter Run 15 Power Cleans 800 Meter Run 15 Power Cleans 400 Meter Run 15 Power Cleans 200 Meter Run Today you have a power clean wod with a running...

Read more

New Week

Monday, June 8, 2015 Back Squat: 70%x3, 80%x3, 90%x3+ Then, 7 Minute AMRAP: 10 Burpees 20 Wall Balls (20,14)(14,10)(10,6) Take advantage of this new week to start over and refocus on getting into the gym and keeping proper nutrition.  Make sure...

Read more

Nancy 2015

Saturday, June 6, 2015 “Nancy” 5 Rounds for time: Run 400 Meters 15 Overhead Squats (95,65)(75,45)(55,35)(35,15) This is a classic CrossFit Benchmark!  If this is your first time, go hard, don’t drop the bar and set a benchmark...

Read more

Fridaze

Friday, June 5, 2015 Power Clean:(add 20lbs to 1 rm, then take 90%) 65%x5, 75%x5, 85%x5+ Then, For Time: 12-9-6 Thruster(135,95)(115,75)(95,65)(55,35) Chest to Bar Pullup(chin over)(banded)(ring row) Welcome to Friday!  It is back to the power...

Read more

High, Low, Floor

Thursday, June 4, 2015 This video is awesome! Snatch: 5 x 1 High Hang Snatch (75%) 4 x 1 Low Hang Snatch (80%) 3 x 1 Snatch (85%) It has been a few weeks since we solely focused on snatching.  Today you can have the whole hour to improve the...

Read more