Monthly Archives: July 2017

WOD – “Helen” –

During the final days of July, last summer, we ran this classic workout which was written by the first CrossFit Coach (Greg Glassman) at the first CrossFit gym in Santa Cruze California. Here you can see the 1st Champion of the CrossFit Games completing Helen. Durability  1 Legged Hip Lift – 30 Reps Per Side x […]

WOD – 179.2 –

Durability  Hollow Rock – 30 seconds x 3 – rest 30 seconds Skill/Strength Jumping Back Squats – light weight 5 sets of 8 to 10 reps -lots of volume to practice a new movement so don’t burn out here WOD 4 Rounds 50 Air Squats (Rx+ 75) 150 Single Unders (Rx+ 250 single unders)   […]

WOD – 179.1 –

Durability  Band X Walk – 90 seconds x 1 set Skill/Strength  Deadlift Warm Up and Build Up WOD 5 Rounds 12 Deadlifts (225/155) Rx+ 275/185 10 Box Jumps (24/20) Rx+ 30/24   Scores from Friday

WOD – 179.0 –

Durability  Band Pull-Apart with External Rotation 3 sets of 12 to 20 reps – short rest b/w sets Skill/Strength Kipping Pull-Ups Accumulat 50 to 75 Reps Quickly Rx+ is with a MB between your legs as added weight Butterfly Not Allowed Not for Time, done quickly with high quality reps WOD Bench Press your 8-10 […]

WOD – 178.9 –

Durability  1-Arm KB Farmers Carry+ Opposite Arm DB Shoulder Carry -approximately the same weight 1 Min in each hold – 30 seconds rest x 1 set Skill/Strength  Primer You got to prime the pump…you got to grease the groove…you got to warm up the engine WOD 3 Rounds 1 Min – Overhead Squats (75/55) Rx+ 95/65 […]

WOD – 178.8 –

Durability  Alternating Bear Limb Lift – 1 min 30 sec Rest Bear Crawl – 1 min Lets Look like this Today! A post shared by Darien Pyka- M.S. | C.S.C.S. (@coachpyka) on Jul 5, 2017 at 9:31am PDT Skill/Strength Touch and Go Power Clean Practice Use WOD Weight WOD 6 Rounds 250 Meter Run 7 […]

WOD – 178.7 –

Durability  Band Pull-Apart – 1 min x 1 set Skill/Strength Weighted Pull-Up Work up to a 5 Rep Max WOD 25 min AMRAP 10 Dips (Box or Bar) 30 Hollow Rocks 30 Sec Handstand Hold Against Wall (Rx+ Hand Lifts) 10 Strict Hanging Straight Leg Raise (Rx+ Strict T2B) 10 Push-Ups (Rx+ Deficit Push-Ups 45# […]

Pat’s Birthday WOD

Today we celebrate Coach Pat Birthday! For those of you who don’t know, every year it is a bloodbath, hence the 30 min time cap. Without the right mindset, things can do sideways on this workout rather quickly. It is as much mental as physical. Great Pick Pat. “Most people choose birthday WODs that they like and […]

WOD – 178.6 –

Durability  Straddle Plank x 30 seconds x 2 sets Skill/Strength Build up to a heavy set of 5 TnGo Reps on the Deadlift or Row a 1500 meter at your best 2k Pace Pick which one you want to do more! WOD 21 – 15 – 9 Deadlift (225/155) Rowing Calories   Scores from Saturday

WOD – 178.5 –

Durability  Banded Terminal Knee Extension – 1 min per side x 1 set Skill/Strength 3 Rep Max Weighted Pull-Up 3 Days Ago we did a 2 Rep Max. Today we do a 3 Rep Max. Enjoy it…to the Max. WOD 3 Rounds 10 Ring Muscle Ups 75 Walking Lunges (Rx+ 100 reps)   -Lunges Outside […]