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 15 Pull-Ups 15 Wall Ball Shots (20/14 lbs) Complete DB Push Press if athlete cares about the Open and doesn’t want to squat a lot Standard Pull-Up Modifications. Aim for sets of at least 5, if possible. Wall Balls ideally are completed unbroken each round.  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 Pull-Ups: Strict Pull-Ups/Ring Rows Conditioning Four sets for max reps against a 3-minute running clock of: Run 100 Meters 10 Toes to Bar 10 Kettlebell Swings (32/24 kg) Rest 3 minutes between sets. Modifications: Toes to Bar- Piked Kip, Hanging Knee Raise, Laying Leg Raise KB Swings- Russian Swings As long as form allows, swings should be heavy today. Aim to complete them unbroken. Runs should be fast!    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 as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (24/20″) Snatches do not need to be unbroken, but should be done in at least quick singles  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 @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+%Rest 2 minutes between sets Conditioning Four sets for max reps against a 3-minute running clock of: Run 300 Meters Max Reps Dumbbell Man-Makers (50/35 lbs) (push-up, power clean, push press) Rest 2 minutesRead 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 (24/16 kg) 100 Push Presses (95/65 lbs) 50 Strict Pull-Ups Run 800 Meters (as a relay) For the 800m relays, have partners alternate fast 200m runs!Read more