Monthly Archives: February 2015

WOD – 98.9 –

Skill/Strength Dynamic Warm Up – Running Prep WOD 3 min AMRAP x 5 sets 16 Alternating Plate OH Reverse Lunges (45/25) 10 Shuttle Runs (these are way harder than you think) AMRAP Burpees in remaining time 3 min rest   Notes – Shuttle Run is inside the gym

“Gracie”

My little princess turns 1 today and this is her birthday WOD.  If you did not Rx last year but you can Rx this year…Gracie would very much like you to Rx now or at least increase your weight an appropriate measure. Skill/Strength Front Rack Mobility 8 min Run time Triceps Band Stretch – Triceps […]

WOD – 99.1 –

Skill/Strength Warm Up the Movements of the WOD – Practice the Hollow Hold for the Post-WOD WOD WOD 4 Rounds for time – 23 min time cap 20 Alternating DB Reverse Lunges (45/30) 10 DB Renegade Rows (45/30) 10 DB CrossFit Curls (45/30) 40 Double Unders   -Quick Rest- Finisher Accumulate a total of 3 […]

WOD – 99.3 –

Skill/Strength Split Jerk Build to a heavy single from the Squat Rack in 8 to 10 minutes This is not a max, just something heavy with good mechanics Drop the heavy reps to the floor instead of trying to catch them from overhead onto your shoulders WOD For time 21-15-9 Push Press (95/65) Rx+(115/75) Toes […]

WOD – 99.6 –

Skill/Strength With a Tight 10 min Time Cap Go as heavy as you can for the following complex 1 Power Clean 5 Shoulder to Overhead 10 Front Rack Alternating Reverse Lunges WOD 1 Round for time 100 Double Unders 50 Deadlifts (155/105) 40 Lateral Bar Hop Burpees 30 Shoulder to Overhead (155/105) 20 Front Rack […]

WOD – 99.9 –

Skill/Strength Warm up the movement for the WOD CrossFit.com WOD 2/12/05 5 Rounds for time 12 Hang Power Clean & Jerks (115/75) 9 Thrusters (115/75) 6 Power Snatch (115/75)     Lukas Högberg does Mainsite Workout 150212 Toward the end of this video you will see some really ugly form.  However, it is important to […]

WOD – 100.0 –

To signify our 1000’s workout at CFS, you all get to do this horror of a workout…enjoy Skill/Strength Organize and Prepare…Your mind WOD 20 min AMRAP 5 Burpees 10 Alternating KB Goblet Reverse Lunges (53/36) 15 Sumo Deadlift High Pulls (53/36)

WOD – 75.5 – ReTest

The 2015 CFS Clean Eating Challenge comes to an end this Wednesday  Measurements will be take, PRs will be had and happiness for all   Skill/Strength Squat Clean – Quickly Build to a kind of hard single – 8 min – 80% to 90% -Don’t max out…that’s for Wednesday WOD  5 Rounds for time 20 […]

The 2015 CFS Clean Eating Challenge Benchmark WOD

Skill/Strength 12 min to build to a 1 Rep Max Squat Clean Reminder – scale this benchmark however you scaled it 6 weeks ago WOD 15 min AMRAP 10 Pulluups 15 Burpees 20 Thrusters (95/65)  

WOD – 100.2 –

Skill/Strength 15 min EMOM Minute 1 – 5 Touch and Go Deadlifts Minute 2 – Max Strict Pushups Minute 3 – Rest -The goal is to use a weight that will allow you to maintain your back position while also challenging you to complete 5 in a row without resting the bar on the floor. […]