• Wednesday January 30th 2013

    By paul
    In January 29, 2013
    On WODs
    Steven WOD A. “Goat” Skill work – For 15 minutes practice your “Goat” of choice. Progressions are provided, follow closely and remember ask a coach if you have questions or if you feel like your not making progress. B. 2012 Crossfit Games Regionals WOD # 2 (17:00 min cap) 2000 Meter row 50 Pistols 30 Hang power cleans (225/155) Paul 16:50 Taylor 13:59 – Scaling will be posted in...
  • Tuesday January 29th 2013

    By paul
    In January 28, 2013
    On WODs
    Jeff Haynes   WOD A. In 15 Minutes build to a heavy single hang (below knee) squat snatch + Overhead squat – The point of this exercise is to reinforce proper mechanics from the hang position. Work on forcing the knees back, staying on your heel and keeping your chest over the bar for as long as possible B. Crossfit Games Open WOD 11.4 10 Minute AMRAP of: 60...
  • 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...

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