Monthly Archives: June 2016

WOD – 141.4 –

Skill/Strength Quick Front Rack Mobility Work – 5 min – Coach’s Choice WOD 20 Min AMRAP 20 Front Rack Alternating Reverse Lunges (75/55) 20 Shoulder to Overhead (75/55) 20 Box Jumps (24/20) 500 Meter Rowing   Scores from Tuesday

WOD – 141.5 –

Skill/Strength Warm Up & Get Going WOD Open WOD 12.1!!! 7 Min AMRAP – Burpees to an overhead Target —7 Min Rest— 3 Rounds For Time 21 KB Goblet Squats (53/36) 42 Double Unders   On Open WOD 12.1, my score was 119 and the gym’s record is also 119…Time to break some records!!!   […]

WOD – 141.6 –

Skill/Strength Power Clean & Jerk Build to a Heavy Single in 12 Minutes WOD For Time 30 Power Clean and Jerk (155/105) Rx+ 185/125   Scores from Thursday – Congrats to all the athletes who broke the long standing CFS Burpee Record  

WOD – 141.7 –

Skill/Strength Warm Up & Get After It WOD 3 Rounds For Time 750 Meter Run 3 Rounds 10 Pull-Ups 10 Push-Ups 20 AbMat Sit-Ups   Notes – You run to the stop sign and back 3x and then complete 3 Rounds of the pull-ups, push-ups and Sit-Ups and that equal 1 completed round of the […]

WOD – 141.8 –

Skill/Strength Warm Up The Barbell WOD For Time 3 Rounds 12 Squat Snatch (95/65) Rx+ 115/75 12 Box Jumps (24/20) —3 min rest— 3 Rounds 12 Power Cleans (95/65) Rx+ 115/75 12 Front Rack Alternating Reverse Lunges (95/65) Rx+ 115/75 —3 min rest— 3 Rounds 12 Shoulder to Overhead (95/65) Rx+ 115/75 12 Deadlifts (95/65) […]

OPEN WOD 13.1 RETEST!!!

CrossFit Games Open WOD 13.1 was last performed at CFS in July 2013. Scores can be found below. Skill/Strength  Snatch Drilling & Warm-up Open WOD 13.1  Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch […]

WOD – 141.9 –

Skill/Strength Quickly Build up at 1 heavy set of 3 Reps BACK SQUAT WOD For Time 3 Rounds 5 Ring Muscle Ups (10 Chest to Bar Pull-ups + 10 Push-Ups) 20 DB Thrusters (35/20) 20 Box Jumps (24/20) —5 Min Rest— 3 Rounds 21 Wall Ball (20/15) 15 Tues To Bar 9 DB Box Step […]

WOD – 142.0 –

Skill/Strength Side Plank Challenge Holding a side plank for 90 seconds equals a “pass”. Failing before 90 seconds equals a “good try”. Lets see what happens. Athletes who struggle with side planks are more likely to suffer from low back pain! Lets fill in those gaps. WOD 5 Min of Work – 5 Min of […]

WOD – 142.1 –

Skill/Strength Deadlift Build to a Heavy Single – Over 90% of your 1 rep max Do not pull an absolute max. WOD 3 Rounds For Time 750 Meter Run 21 Deadlifts (225/155)   Rules – Your WOD weight should be at most, 55% of what you pull during the Skill/Strength. If 225 is 60% of […]

WOD – 142.2 –

Skill/Strength Warm Up for this fun workout WOD With a running Clock From 0 to 15 Minutes “Fran” or “Heavy Fran” 21 – 15 – 9 Thrusters (95/65) HF (115/85) Pull-Ups (HF Chest to Bar Pull-ups)   From 15 to 30 Minutes Power Cleans (95/65) Rx+ (115/85) Lateral Burpee Bar Hops   Scores from the […]