• Monday January 28th 2013

    By paul
    In January 27, 2013
    On WODs
    Crabbe WOD A. “Goat” Skill work – We’re going to change the goat work up a bit today. Choose between one of the following skill sets: 1. OTM X 15 Min 10-30 Double unders – Go with a rep amount your able to perform unbroken or within two sets 2. OTM X 15 Min 1-3 Muscle up, muscle up transition drill or attempts – Work transition at a challenging...
  • Saturday January 26th 2013

    By paul
    In January 25, 2013
    On WODs
    Saturday class WOD A. Teams of four, complete a ten minute AMRAP of: 150 Meter row (sets pace) Box Jump (24/20) Ring Push-up Static Squat hold – Keep track of reps at each station (box jumps & ring push-ups). Person on the rower sets the pace for the athletes working at each movement . Rotate through for ten minutes. B. “The Other Total” 1 Rep Max Clean 1 Rep Max...
  • Friday January 25th 2013

    By paul
    In January 24, 2013
    On WODs
    Coach Noe   WOD A. For time and reps: Row 500 Meters At the top of the next min perform 2 minute max rep Double under – Score is time for row and total number of double unders completed Rest 3 minutes B. 40/30 Calories on the Airdyne (must be completed in under a minute) Once the minute is up move right into 50 Kettle-bell swings – Score is...
  • Thursday January 24th 2013

    By paul
    In January 23, 2013
    On WODs
    Brian WOD A. 3 sets of: 5 Tire flips (big/small) rest 30 seconds 7 Slam ball over shoulder throw (35/25) rest 30 seconds 9 Glute ham raise or Hip extension (use a spotter) rest 30 seconds B. 10 sets of: 2 Dead-lift @50% of 1RM – Rest 30 sec. – Body position must be tight and reps must be fast. This exercise is all about recruiting the glutes and...
  • Wednesday January 23rd 2013

    By paul
    In January 22, 2013
    On WODs
    Paul WOD A. “Goat” Skill work – For 15 minutes practice your “Goat” of choice. Keep track of your progress and how things are going. B. “Thirty seconds Gone Bad” 5 Rounds :30 sec max rep Pull-up :30 sec rest :30 sec max rep Thruster (135/95) :30 sec rest – Score is total reps completed for each individual movement Recovery/Mobility/Flexibility 3 Min – Airdyne (keep watts below 120) 2...
  • Tuesday January 22nd 2013

    By paul
    In January 21, 2013
    On WODs
    Duncan WOD A. Build to a 3 rep max floor press – Use a close grip (14-16″) B. For time: 800 Meter run then… 5 Rounds of 7 Ground to overhead (135/95) 14 Overhead squat (135/95) FInish with… 800 Meter run Recovery/Mobility/Flexibility 2 Min/each – banded shoulder distraction with external rotation Spend 5 Min in the bottom of a squat – Feet straight, knees out! Competitor WOD (team) A....
  • Monday January 21st 2013

    By paul
    In January 20, 2013
    On WODs
    Our competitors at the “Battle Of The Boxes” WOD A. “Goat” Skill work – For 15 minutes practice your skill of choice. Progressions are available from coaches. B. 20 Rep max Back squat – Warm up and build to a 20 rep max back squat.If you completed all 20 reps last week look to complete with 5-10 more pounds. C. Crossfit Games Open WOD 12.1 7 Min AMRAP of: Burpee...

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