CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED Mobility- 5:30-7:00pm Laura crushed the Strict L-Sit Ring Pull-Ups, this set started from the seated position! Strength 4 Rounds of Strength Dumbbell Front-Foot Elevated Split Squat (6-8 reps each leg) Rest 60 seconds Ring Push-Ups (8-10 reps) Rest 60 seconds Conditioning Five rounds for time of: Row 250 Meters...Read More
Dr. Dorian will not be in on 3.16.16 Mobility- 10:00-10:30am Jason put in work during the Tuesday WOD! Skill Work Every minute, on the minute, for 15 minutes: Minute 1 – 40 Double-Unders Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups Minute 3 – 3-4 Wall ClimbsModifications- Jump Rope: 30 seconds of DU work...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED He forgot his shorts, so he squatted in jeans. Like a champ. And STILL got full depth on all of them. Nice work, Denim Doug! Strength Hang Snatch + Snatch + Overhead Squat (Every two minutes, for 20 minutes (10 sets)) Aim to increase weight each round Conditioning Complete...Read More
It’s 1-rep max Front Squat Test Day! Also, there will be no CrossFit Endurance this week. Coach Ryan warmed up the crew for Snatch Day! Strength Front Squat (Test 1RM!) Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Steve looked strong during the Friday WOD! Conditioning In teams of two, with only one person working at a time, complete the following for time: Run 800 Meters (as a relay) 50 Strict Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Open 16.3- 11:00am Taner crushed his attempt at 16.3 on Friday! Read More
Kristen got some prime real estate during the rowing workout on Thursday! Conditioning CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-upsMen use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-upsMen use 45...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Paul was allll by himself at the 6am on Wednesday, so his squats were PERFECT! Conditioning Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell Track fastest and slowest rounds Thrusters should be...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Tim Slater is good at snatching! He hit 200# for his last single on Monday! Strength Every 3 minutes, for 15 minutes (5 sets) Unsupported Seated Strict Press (6-8 reps @ 2111) Aim to increase weight each set and be sure to hold that lockout overhead for 1...Read More
