Details at GymnasticsWOD A.) 3 touch and go power cleans at 70% of 1RM every min. on the min. for 10 min. B.) 3 rounds of: •10 box jumps (30/24), •10 burpees, •run 400 meters, •rest 1 min!

A.) Row 500 meters or Run 400 meters / 40 double unders (or practice your double unders for five min)! B.) Snatch Balance: 5 -3 – 3 – 3 C.) 10-8-6-4-2 reps of: •Thrusters (105/75), 18-15-12-9-6 reps of: •Ring Rows (So you will perform 10 thrusters, then 18 ring rows, 8 thrusters and then 15 [...]

A.) Burgener warm-up, high hang snatch (5-5), high hang clean (5-5) B.) For time: •25 squat snatch (95/65), •25 lateral hops over bar, •25 push-ups (hand release), •25 box jumps (30/24), •25 pull-ups, •25 sit-ups, •25 power cleans (95/65), •25 back extensions, •25 double unders

Attention prepare yourself to run outside tomorrow! Dress accordingly please! Thursday’s WOD A.) Push Press:  5 (65%), 5 (75%), 3 (85%), 3+ (90%) B.) 10 min. AMRAP of: •5 sumo deadlift (275/185),  {scale options = (225/135), (185/95), or (135/65)} •200 m. run

Tuesday A.) Back Squat: 5 (63%), 5 (73%), 5 (83%), 4+ (88%) B.) 7 rounds of: •7 pistol squats, •7 pull-ups, •70 ft. shuttle run! ___________________________________________________________________________________ Wednesday A.) Hang Power Clean:  5-5-5-5 B.) 10-9-8-7-6-5-4-3-2-1 reps for time of: •Burpees, •KB Snatch (53/35), •V-Ups

If you’ve played organized sports, you’ve probably heard your coach say, “Practice how you play” on more than one occasion. Such advice is applicable in the gym as well.  We perform some very complex movements in CrossFit.  Our Olympic lifts are the first to come to mind, but there are so many more. Pull-ups, good [...]

Attention all afternoon classes are cancelled.  Hopefully we will see you all tomorrow for our 9am team WOD. Friday’s WOD A.) Floor Bench Press: 5 (50%), 5 (60%), 5 (70%), 5 (80%), 5+ (85%) B.) 10 minute AMRAP of: •10 deadlift (135/95#), •8 supine ring pull-ups At Home Bad Weather WOD A.) Clapping Push-Up (Scale [...]

Tuesday: A.) Power Clean: 8 – 6 – 4+ B.) 4 rounds of:  3 min of work, 1 min of rest: •3 power clean (135/95), •6 walking lunges (ea. leg), •9 v-ups C.) Cash-Out:  Practice free handstand walk wall walks, handstand holds, try a no assist handstand walk ________________________________________________________________ Wednesday “Tabata This!” Tabata Row Rest [...]

Tomorrow (1/16/12) is the start of our first Paleo Challenge.  I am very proud of all of you who are going to try this challenge.  All of you can do anything you put your mind to for five weeks if you try.  You are all working extremely hard in the gym, and now it is [...]