Monthly Archives: June 2015

WOD – 106.1 – May Benchmark ReTest

Skill/Strength Max TnGo Power Snatch (135/95) – Scale Weight As Necessary WOD For Time 15 Power Snatch (135/95) 50 AbMat Sit-Ups 30 Power Cleans (135/95) 50 AbMat Sit-Ups 45 Deadlifts (134/95) 50 AbMat Sit-Ups   Scores from May Benchmark Trial #1    

WOD – 108.7 –

Skill/Strength Build Up To A Heavy Set of 5 Reps On The Pendlay Row For those who are interested in watching a boring but informative video on the Pendlay Row by Glen Pendlay…here you go.  We are going to teach it to you today so you can skip this one if you like. WOD 15 […]

WOD – 109.6 –

Skill/Strength Warm Up For The WOD WOD 25 min AMRAP 30 Alternating DB Reverse Lunges (40/25) 20 DB CrossFit Curls (40/25) One 250 meter MB Run (20/15) One 250 meter Regular Run

WOD – 110.4 –

Skill/Strength Back Squat – 5 Sets of 5 Reps – 2 Min Max Rest b/w Sets You have a few options on how to attack these 25 reps. Option1 – Pick a percentage of your 1 Rep Max and try to hit that weight for all sets.  For example, your 1 Rep Max (1RM) is […]

WOD – 110.5 –

Skill/Strength 10 minutes to build to a heavy weight for the following complex Power Clean + Squat Clean (drop bar b/w lifts) Some Olympic Lifting and Squatting by some of America’s most accomplish Weightlifters WOD 5 Rounds for time 5 Power Cleans (135/95) Rx+(175/120) 5 Squat Cleans (135/95) Rx+ (175/120) 15 Pull-Ups Rx+ (Chest to […]

WOD – 110.7 –

Skill/Strength Push Jerk or Split Jerk Build to a heavy single in 10 minutes Take the barbell from the rack – not the floor WOD 3 Rounds for time 21 Shoulder to Overhead (135/95) Rx+ (155/105) …. Every time you drop the barbell before completing 21 reps, you owe a 40 Air Squat Penalty before […]

WOD – 110.9 – & Dirty WOD 1.2

Skill/Strength Back Squat – Take 10 min to build to a heavy single (to get those squat juices flowing) Quick Note on Maxing Out – If you are an experienced squatter, then you should know that PRs come less and less often as you squat more and more  You should also know well before you […]

WOD – 111.1 –

Skill/Strength Deadlift 6 sets of 3 Reps – Touch and Go Use the first 3 sets as moderate weight, build up sets.  By set 4, the weight is heavy and by set 6, you are attempting a 3 rep max. Rest 2 to 3 minutes b/w sets WOD 12-9-6 Deadlift (315/205) Ring Muscle Ups   […]

WOD – 111.4 –

Skill/Strength Set up and Warm up WOD 4 Stations – 90 Sec Per Station – 30 Second Transition – 4 Rounds Station 1 – Rowing (1 Cal = 1 Point) Station 2 – Sled Push (1 Length = 4 Points) Station 3 – Barbell Overhead Alternating Reverse Lunges (45/35) (R+L leg = 1 Point) Station […]

WOD – 111.6 –

Skill/Strength Hang Power Snatch – Work to a heavy single in 10 minutes WOD 5 Rounds for time 12 Deadlifts (135/95) Rx+(155/105) 9 Hang Power Clean (135/95) Rx+(155/105) 6 Hang Power Snatch (135/95) Rx+(155/105)   Scores from Friday