• Wednesday March 27th 2013

    By paul
    In March 26, 2013
    On WODs
    Happy Birthday pops! WOD Prep… 5 min – Ladder Drills 400 Meter run 15 PVC pass throughs 2 Min – Super squat sequence A. 3 Rounds (not for time) 50 Double unders 8 dead hang pull-ups 5-15 HSPU (rep range based on skill level/add deficit if proficient) B. For time: 4 Rounds 400 Meter run 15 Hang power clean (135/95)
  • Tuesday March 26th 2013

    By paul
    In March 25, 2013
    On WODs
    Welcome back Kurt WOD Prep… 500 Meter row 15 Box jump 15 Hip extension 12 wall ball 5 min – Joint Mobility + MWODs (hamstring/low-back/hip) A. Dead-lift 5-5-5-5-5 – Build to a max increasing weight over the course of the five sets B. For time: 15-12-9-6-3 reps of: Overhead squat (95/65) Burpee pull-up Power snatch (95/65) – 20 sec L-sit after each round PumpFit (10:00 am) Intro… 3 rounds...
  • Monday March 25th 2013

    By paul
    In March 24, 2013
    On WODs
    The 9am class is fit! WOD Prep… 3 min – double-under practice 20 Back extensions 20 Push-up 20 Overhead squat 250 Meter row 5 min – Mobility (Front rack/squat) A. 3 Rounds (not for time) 3-5 bar muscle-up or 10 Chest to bar pull-ups 10 Kettle-bell push press 10 Ring dips B. 2 Rounds for time: 400 Meter run 35 Kettle-bell swings (53/35) 15 Push-jerk (165/115)
  • Saturday March 23rd 2013

    By paul
    In March 22, 2013
    On WODs
    Harry briefing his Marines for their workout Crossfit team WOD (9:00 am) In teams of four, complete the following… Build to a max effort Front squat (10:00 min) – Teams will get one rack. All four members must establish a one rep max. – Score is teams total weight Then… 200 Meter run 30 Dead-lift (205/145) 15 Burpee 200 Meter run 30 Thruster (115/75) 20 Handstand push-up 200 Meter...
  • Friday March 22nd 2013

    By paul
    In March 21, 2013
    On WODs
    Nadim hits a back squat PR (335#)….. WOD Prep… 800 Meter run Active stretches + Down and back drills 3 rounds 10 Kettle-bell swings 8 Burpee 6 Ring dips 5 min – band and foam roller mobility (squat/front rack/press) Crossfit Games Open WOD 13.3 12 Min AMRAP 150 Wall ball shots (20/14) (10’/9′) 90 Double unders 30 Muscle ups
  • Thursday March 21st 2013

    By paul
    In March 20, 2013
    On WODs
    Julia, Jason and Dustin WOD Prep… 3 min – Double-under or jump rope practice 5 min – Down and back drills A. 3 Rounds (not for time) 50 Meter Dawg sled push 12 Handstand push-up 15 Ring rows (as horizontal as possible) Run 200 Meters B. 10 Rounds 2 Clean and Jerk (185/135) 5 Toes to bar Endurance Session (6:00 am) A. 1 Round for times: 800 Meter run,...
  • Wednesday March 20th 2013

    By paul
    In March 19, 2013
    On WODs
    Summer is around the corner. Who’s ready for beach WODs? WOD Prep… 500 Meter row 400 Meter run 5 min – Down and back dynamic stretches + squat MWOD A. Back squat set 1 – 3 reps @ 70% set 2 – 2 reps @ 80% set 3 – 1 rep @ 90% set 4 – 1 rep @ 95% set 5 – 1 rep @ 100 + %...

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