Monthly Archives: March 2013

WOD – 17.3 –

This might look familiar 2013 Open WOD 13.1 Drill the Snatch a bit…then 17 min AMRAP of: 40 Buprees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Buprees 30 Snatch (165/100) 10 Buprees Am Many Snatch Reps As Possible (210/120)

February Athlete of the Month – Mike Hibbard

Mike Hibbard joined CFS on January 4th, and in three short months he has absolutely transformed his body. He came into our box with an unusual level of intensity and determination, inspired by Super Member Chris Randall. He threw himself into the workouts and the Paleo Nutrition Challenge with reckless abandon and trusted his coaches […]

WOD – 19.0 –

Skill/Strength/Circuit Soft Tissue Work on the Chest w/ Lax Ball Band Stretch for the Lats WOD 6 Rounds for time 18 KB Swings (53/36) 12 AbMat Situps Plate Overhead (45/25) 8 Reverse Lunges Plate Overhead (45/25)   scores from Monday

WOD – 16.5 – March Benchmark!!

Strength/Power/Skill Benchmark for March Max L-Sit for time – Hands on the Paralletes – Feet above a 45lbs Plate for as long as possible then…after a short rest 2 min of Max Double Unders WOD Benchmark for March  1o min AMRAP 10 Wall Ball 10 Deadlifts (155/115)   scores from Thursday, no picture but the […]

WOD – 16.6 –

Skill/Strength/Circuit Extra mobility & soft tissue WOD 5 stations – 1 min AMRAP per station – zero rest b/w stations – 4 rounds Station One – Walking Lunges w/ Plate Overhead (25/10) Station Two – Rowing for Cal. Station Three – Box Jumps (20/16) step down encouraged Station Four – AbMat Situps w/ Plate Overhead […]

WOD – 16.7 –

Skill/Strength/Circuit Drilling the Kipping Pullup WOD 1 rd for time: 30 Chest to Bar Pullups 100 Hand Release Pushups 1000m Row  

WOD – 16.8 –

Skill/Strength/Circuit 5 rounds 1 min Max Double Unders 1 min rest WOD 20 min AMRAP 10 Toes to Bar 20 KB Swings (53/36) 30 Air Squats  

WOD – 16.9 –

Strength/Skill/Circuit Extra Soft Tissue – Upper Body Focus Lax Ball to the Chest against the wall Lax Ball to the Lat & Shoulder Blade on the Ground Barbell on the Rack, mashing into the Traps & Triceps WOD 5 rounds for time 250 Meter Row 15 Shoulder to Overhead (135/95)   scores from Monday minus […]

WOD – 17.0 –

Skill/Strength/Circuit Mobility – Foam Rolling Lets take the Lax Ball to the calf today WOD 2 min of effort per station – 30 seconds rest b/w stations Station One – AirDyne for Cal. Station Two – Box Jumps (24/20) step down Station Three – Burpees Station Four – Lateral Plank (1 min per side) This […]

WOD – 17.1 –

Skill The Snatch WOD – 13.1 – 17 min AMRAP of: 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees As Many Snatch Reps As Possible (210/120)   check it out guys…some of the best in the world battling games.crossfit.com