Monthly Archives: January 2014

WOD – 55.5 –

Happy New Years CFS…Lets Make 2014 Great Skill/Strength Front Rack mobility – 10 min run time -Triceps Band Stretch – 90 sec per arm -Kneeling Dowel Prey Stretch – 3 min hold -Lax Ball into Thoracic w/ Arm Motion – 90 sec per side WOD 100 Shoulder to Overhead (135/95) 12 C2B Pullups every time […]

WOD – 55.6 –

January Benchmark this Friday…It’s a Doozy  Skill/Strength  Extra Soft Tissue to address any soreness from yesterday or mobility restrictions for today…Front Rack…Low Back…ask coach for advice -6 min run time WOD 500m Row – immediately followed by 3 rounds 20 Alternating Front Rack Reverse Lunges (135/95) 15 KB Swings (70/53) With a 500m Row Cash-Out -The […]

WOD – 55.7 –

The January Benchmark has been Postponed b/c early AM classes were cancelled due to the snow. The January Benchmark will be on Monday…it is still a doozy Skill/Strength Double Under Warm-Up & Practice If you are good at these, take this time to see how many you can get in a row. The average CrossFit […]

WOD – 55.8 –

Skill/Strength Take 10 minutes to build up to your heaviest Power Clean and Push Jerk -If these movements are new to you, take this time to discover the correct weight for the WOD and work on your positions. WOD 21-15-9 Box Jump (24/20) Power Clean + Push Jerk (135/95) immediately followed by 21-15-9 Deadlift (135/95) […]

WOD – 55.9 –

Skill/Strength 5 min of mobility or soft tissue or static stretch Team WOD In Teams of Two, try to accumulate as many reps as possible. 2 min AMRAP Burden KB Carry (53/36) 2 min Slam Ball (20/15) 1 min Rest Rules: Teammate 1 burden carries their KB for two minutes as fast as possible while […]

WOD – 56.1 –

Get Ready Guys, The Open Is Around The Corner 🙂 January Benchmark  Skill/Strength Find your 1 Rep Max for the Front Squat -Elbows up with barbell resting on shoulders is required to attempt a heavy front Squat. -If front rack is missing, then back squat works as a replacement. WOD EMOM for as long as […]

WOD – 56.2 –

Skill/Strength  Toes to bar technique work and picking scales for the WOD WOD 20 min AMRAP 15 KB Swings (53/36) 10 Box Jumps (24/20) 5 Toes to Bar   Scores from the January Benchmark     If you don’t know what this is, then ignorance truly is bliss. Soon…very soon        

WOD – 56.3 –

Skill/Strength Bench Press Five sets of approximately 5 reps – 2 min rest b/w sets -If you get only 4 reps, count that as a set -If you get 5 reps and you think you can get a 6th, go for it -All I want is 5 challenging sets where your reps are near 5 […]

WOD – 56.4 –

Skill/Strength Warm Up and Set Up for the WOD WOD 4 Station – 3 Rounds – 90 sec of work per station – 30 sec rest b/w stations Station 1 – Alternating DB Walking Lunges (30/20) Rx+ (35/25) (One Step = 1 point) Station 2 – Rowing Calories (Dampers L10) (1Cal = 1 point) Station […]

WOD – 56.4 –

Skill/Strength  Extra Soft Tissue -Lower Body focus -10 min run time WOD AMRAP Intervals 90 sec Wall Ball – 30 sec rest x3 sets 90 sec Burpees – 30 sec rest x3 sets 90 sec “CrossFit Curls” (40/25) – 30 sec rest x3 sets -Once your last set of Wall Ball is complete, you have […]