Wednesday February 20th 2013

Stephen WOD Prep… 5 min Double under practice Joint mobility + Banded/roller mobilization (overhead/rack position+ T-spine) A. 3 Rounds (not for time) 2-3 Rope climbs 20 sec. L-sit 1-5 Muscle-up or 12 C2B pull-up – Work on efficiency and the skill of these three high level gymnastic exercises – Coaches will provide scaling and modification B. In 5 minutes build to a 3 rep max push jerk Immediately into…...

Tuesday February 19th 2012

Cole   WOD Prep… 3 Rounds of: 250 meter row 10 PVC overhead squat 15 Ring rows 5 min – band/roller mobility (press + overhead) A. 3 sets of: 10 DB press (heavy for 10 unbroken) rest 15 sec 10 Strict pull-up rest 1 min B. For time: 30 Power clean (185/135) rest 5 min C. 15 Minute AMRAP of: 10 Kettle-bell swing (70/53) 10 Burpee 10 HR push-up...

Monday February 18th 2013

Tonia and Darin WOD Over the next six weeks our focus will be the two olympic lifts, the snatch and the clean & jerk. Every Monday and Wednesday you will see some variation of olympic weightlifting as a skill or strength session during your regular workout. The goal is to drill proper set-up and receiving positions as well as correct any inefficiency during the three pulls. Come to class...

Saturday February 16th 2013

Andrea WOD CrossFit Team WOD (9:00 am) In teams of 4 (2 men & 2 women) complete the following for time 400 meter run (relay style) 100 Dead-lift (185/135) – men and women must complete 100 reps 100 Pull-up – men and women must complete 100 reps 2K row (must rotate after 250 M. guy, girl) 100 Shoulder to overhead (95/65) – men and women must complete 100 reps...

Friday February 15th 2013

Jeff with some “Jazz hands” at the Next Level Invitational Just a reminder that Friday is our “Cupids Massacre” team competition starting at 5:00 pm. The gym will be closed for “open gym” starting at 10:00 am, and classes at 3:30 and 5:30 will be canceled. Classes will resume back to normal schedule on Saturday morning at 7:00 am. Thank you for your cooperation. If you are a competitor please...

Thursday February 14th 2013

Frank & Susan WOD Prep… 3 Min skip rope Ladder drills X 5 mins 30 sec/each – Sampson stretch 30 sec/each – Super squat sequence 1 min/each – shoulder MWODs A. Complete (not for time) 20′ Handstand walk rest 30 sec. Max reps unbroken Double unders (3 attempts) rest 30 sec. Max reps unbroken Ring dips rest 1 min B. For time: 500 Meter row 75 Air squats 35...

Wednesday February 13th 2013

Log your WODs and Register for the open WOD Prep… 800 Meter run Leg swings + arm rotations 5 Minute – band & foam roller mobility A. OTM X 6 Minutes 5 Slam ball ground to over shoulder (150/80) B. For time: 30 HSPU 40 Pull-ups 50 Power snatch (95/65) 60 Sit-up 70 Box Jumps (24/20) Competitor WOD (team) Rest Day Weekly Member Challenge #9 Bottom to Bottom Tabata...