CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Just a boy and his jeep, some weights, and the mountains!   Strength Snatch (Take 15-20 minutes and build to today’s 1RM Snatch) Rest 2 minutes between working sets Conditioning Every minute, on the minute, for 14 minutes: Even minutes – 3 Snatch or Power Snatch @ ~75-85% today’s 1RM Odd minutes – 7 Handstand Push-Ups For the Snatch minutes, aim for a weight where there can be no misses. TRACK WEIGHT USED in WODify, and the number of successful rounds completed at that weight in your comments.For the HSPU’s, find a modification that can make 7 reps challenging.If upside-down isn’t happening, find a heavy weight for 7 reps.For Wall Climbs or Negatives, the goal is 3, but leave at least 15 seconds to transition back to the bar. If 7 HSPU is easy, add a deficit.  Read more

Dr. Dorian will be in on Wednesday 10.14.15! Nice work on those Hang Power Cleans, Tony!   Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 12 Squat Cleans (95/65 lbs) 31 Double-Unders 14 Burpees Squat Cleans should be medium weight, not heavy. Double-Under modification will be 62 Single-Unders. Today is not a day to struggle through DU’s.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Brian rocked his KB Swings last week! Strength Three sets Back Squat (6-8 reps @ 2011) Rest 90 seconds Strict Pull-Up (Max reps each set) Track the set with the most reps. Goal is to reach failure every set, not “save up” for future rounds Rest 90 seconds Conditioning For time: 15 Hang Power Cleans (135/95 lbs) 15 Ring Dips 400 Meter Run 12 Hang Power Cleans 12 Ring Dips 400 Meter Run 9 Hang Power Cleans 9 Ring Dips 400 Meter Run Hang Power Cleans should be completed in no more than 3 sets each roundRead more

Martin getting stretched out during one of the workouts last week! Strength Push Press (Take 10-12 minutes and build to a 1RM Push Press) Rest 2 minutes between working sets Conditioning Two sets for max reps/calories: 2 minutes Row for Calories Rest 2 minutes 2 minutes Dumbbell Man-Makers (35/50#) Rest 2 minutes 2 minutes of Wall Climbs Rest 2 minutes Man-Makers = Push-Up, Row, Row, Squat Clean Thruster If athlete can’t get upside down, consider “Elevated Feet 3-Second Plank Hold” or Seated Dumbbell Press for Wall Climb modificationRead more

CrossFit- 9:00am and 10:00am Yoga- 5:00pm “Who Is That” Week 9 is an easy one! Who dresses like the Incredible Hulk?!   Conditioning Three sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Box Jump Overs (24/20″) 60 seconds Sit-Ups 60 seconds Wall Ball Shots (20/14#) Rest 60 seconds between setsRead more