Monthly Archives: January 2016

WOD – 127.8 –

Skill/Strength Build to a heavy single for the following complex Dip Power Snatch + Lower Hang Power Snatch Complete your complex without dropping the bar b/w movements. WOD 7 min AMRAP 3 Toes to Bar 3 Power Snatch (115/75) 6 Toes to bar 6 Power Snatch (115/75) 9-9, 12-12, etc. —3 min rest— 7 min […]

WOD – 127.9 –

Skill/Strength Warm Up & Set Up WOD 4 Stations – 90 Seconds Per Station – No Transition Time – 4 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Box Jumps (24/20) (1 Jump = 1 Point) Station 3 – Air Squats (1 Rep = 1 Point) Station 4 – Burpees […]

WOD – 128.0 –

Skill/Strength Jump Rope Skill Session If you don’t have doubles, work with the coach to get them If you have doubles, try for triple unders!!! WOD —From 0:00 to 15:00— “Annie” 50-40-30-20-10 Double Unders AbMat Sit-Ups —From 15:00 to Finish— 3 Rounds 400 meter Row 21 KB Swings (53/36) 12 Pull-Ups

WOD – 128.1 –

Skill/Strength Sumo Deadlift – Work up to a heavy single in 10 minutes WOD 20 min AMRAP 50 KB Deadlifts (53/36) Rx+ (75 reps) 40 Jumping Air Squats (Rx+ 65 reps) 30 Strict Push-Ups (Rx+ Ring Dips – no assistance) 20 1-Arm KB Push Press (53/36) – 10 per arm) 10 Floor Mat Jumps (4′ […]

WOD – 128.2 –

Skill/Strength Squat Clean – Build to a Max in 12 minutes Tian Tao at worlds Cleaning 464# at a 187# body weight…Beautiful Power Position WOD 3 Rounds For Time 10 Squat Clean + Right Reverse Lunge + Left Reverse Lunge (135/95) (Rx+ 155/105) 15 C2B Pull-Ups – Rx+25 C2B Pull-Ups   Scores from Monday

WOD – 128.3 –

Skill/Strength Warm Up…Prepare your mind WOD 4 Sets – 5 Minutes of Work per Set – 5 Min Rest b/w Sets Set #1 – AMRAP Cals Rowed (1 Cal = 1 Point) Set #2 – AMRAP Burpees (1 Rep = 1 Point) Set #3 – AMRAP Cals Rowed (1 Cal = 1 Point) Set #4 […]

WOD – 128.4 –

Skill/Strength Soft Tissue Session Lets improve the excitability, contractility, extensibility and elasticity of our muscles 🙂 Areas of Focus – Biceps & Triceps – Calves – Gluteals WOD 3 Rounds for Time 60 Double Unders 40 KB Swings (53/36) 20 Box Jumps (24/20)   Score from Wednesday

WOD – 128.5 –

Skill/Strength Back Squat Two sets of 5 Reps Two sets of 3 Reps Two sets of 1 Rep -All sets should be at proximately the same weight. WOD 3 Rounds for Time 21 Thrusters (95/65) 15 Toes to Bar   Scores from Thursday

WOD – 128.6 –

In my opinion, CrossFit is not the Open or Regionals or the Games. CrossFit is really about stories like this. Just people helping people. Skill/Strength Warm Up and Drill the 1 Arm Elbow Supported DB Row WOD 20 min AMRAP 12 DB Box Step Overs (45/30#) (24/20) 24 1-Arm Bent Over DB Rows (45/30) – […]

WOD – 128.7 –

Skill/Strength Quickly build up to a heavy Power Clean and Push Jerk TEAM WOD – WOD 5 from The First Responders Challenge In Team of Three 100 Ground to Overhead (135/95) – 1 Person is lifting – 1 Person is hanging from the pull-up rig – 1 Person is holding 2 KBs (53/36) all 3 […]