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Friday, March 7, 2014

Bench 8×3 @70% of 1RM 30-60 seconds rest Metcon 4 rounds Max push ups 50m Farmers Carry *as heavy as possible *no resting on push ups Rest 60 secs between sets Score is total pushups Accessory Inverted Barbell Rows 3X15 with 1 sec hold at top Continue reading

Thursday, March 6, 2014

Snatch Grip High Pull 10 minutes to a moderate triple *no straps Snatch Balance 10 minutes working on bottom position Snatch 15 minutes technique work Sets of triples with weight that is easy to control Continue reading

Wednesday, March 5, 2014

4 Individually timed rounds 8 Front Squats (135/95) RX (185/135) RX+ 400m run Rest 2x the amount of time it took to complete the round *Squats should be unbroken EVERY round *400m should be run AFAP Plank hold 2 X max time Continue reading

Tuesday, March 4, 2014

Deadlift 10×1 @70%  4 30 seconds rest between sets  (perfect form and max speed) Metcon EMOM 10 minutes 2 power cleans 70% of 1RM 4 burpee over bar Accessory DB stiff leg Deadlift 3×10 Strict toes to bar 50 Continue reading

2014 CrossFit Games WOD

Congratulations to all of our athletes who are participating in the 2014 CrossFit Games.  Good Job on 14.1. Everyone come out each Saturday for the next 4 weeks after the class WODs around 11:00am to participate, watch, cheer and/or encourage all of our members that are competing. Continue reading

Monday, March 3, 2014

Press Work up to a 1 RM 1 set Max Reps at 50% of new 1 RM Perform 1 set of Perfect Strict Pull ups (Max Reps) between each set Bonus 2K Row Continue reading

Saturday, March 1, 2013

Good Luck to all those running in the Ortega River Run!! Press 10×3 @ 65% 1RM rest 30-60 sec between sets Metcon 10 minutes 1 minute on 1 minute off 30 KB swings (53/35) RX+ (70/53) you have 1 minute to complete 30 swings each minute you fail to reach 30 you must row 1000 m or run 800m at the end of the workout Accessory DB row 3×20 Continue reading

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