Monthly Archives: June 2014

WOD – 77.1 –

Wow, what a weekend.  There are lots of stories from the last three days but the one that means the most to me is about all the support in all the different ways that my family and I received.  You guys are the best and Ellen, Gracie and myself are so lucky to have you […]

WOD – 77.2 –

Skill/Strength Three Options #1 – 5 min of Kipping Pullup Skill work for those who think they could benefit #2 – 5 min Lax Ball Mashing on Lat and forearm #3 – 5 min to find your Max Rep Consecutive Strict Pullups (A Gymnastics Benchmark) WOD 1 round for time 75 Pullups (Rx+ Chest to […]

WOD – 77.3 –

Skill/Strength Quad Stretch w/ Band Distraction off Rig 90 sec per leg Banded Hamstring Stretch on Floor 90 sec per leg WOD Six Minute Interval – 2 min rest – Three Rounds Run 750 meters 20 KB Swings (53/36) Rx+ (70/53)   If you finish the run & the swings before 6 minutes, you record […]

WOD ReDo – 33.4 –

Skill/Strength 10 minutes to work on the following Barbell Complex High Hang Power Snatch + Power Snatch Drop the bar b/w movements The variety of High Hang Power Snatch we will be performing can be seem in the example below.  Notice that the bar does not leave the hip and does not travel down the […]

WOD – 77.4 –

Skill/Strength  5 min Lax Ball to -Upper Traps + Rear Delts + Triceps, all against the wall Overhead Squat Warm up WOD 1 Round for time 2000m Row 50 Shoulder to Overhead (115/75) 75 Overhead Squats (45/35) 250 meter Burden Carry (53/36)   Scores from Thursday

WOD – 77.5 –

Skill/Strength Warm Up & Set Up for the WOD WOD 4 Stations – 90 sec per station – 30 sec rest b/w stations x 3 rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Alt. DB Walking Lunges (25/15) DBs held at hips (2 steps = 1 Point) Station 3 – […]

WOD – 77.6 –

Skill/Strength Front Squat – Find your 20 REP MAX – 10 min You are not going to have many attempts in those legs in 10 minutes If you start a 20 rep attempt and believe by 10 reps that you are too light, then shut it down and save those legs for a heavier bar […]

WOD – 77.7 –

Skill/Strength  warm up and set up for the WOD WOD 1 Round for time 150 Jumping Pullups (Rx+ 75 Chest to Bar Pullups) 75 Burpees 100 Alternating Reverse Lunges (Rx+ 30/20 DBs held at your side) 80 Strict OH Press (45/35)   Scores from Monday  

WOD – 77.8 –

Skill/Strength Familiarize yourself with the new toys & movements WOD 4 Stations – 3 min per station – 1 min rest b/w station – 2 total rounds Station 1 – SLEDS BRO!!! (95/65) (1 Length = 1 Point) Station 2 – AirBike (1Cal = 1Point) Station 3 – MB Up and Over (50/35) (1Up and […]

WOD – 77.9 –

Skill/Strength Tabata V-Ups #BeachSeason WOD 15 min AMRAP 15 KB Swings (53/36) Rx+(70/53) 30 Wall Ball (20/15)   Rumor has it that coach Dan, myself, will be taking his second EVER CrossFit Class today at 6:30.  My giddiness is at level 10 right now.   Scores from Wednesday