Monday 8.1.16

Essentials: A. 3 Sets Overhead Squat x 5-7 reps B. 2 Sets Back Squat x 3-5 reps 82-87%+5-10Lbs 1 Set Back Squat x 3-5 reps 77-82%+5-10lbs On the 3min Mark *If you got all 5 reps then add 10lbs, if only 3 reps then 5lbs C. 11min EMOM Heavy Goblet Squat x 5 reps Plank […]

WOD WISDOM: How can the CrossFit Games improve your fitness?

Watching the CrossFit Games is awesome! It is amazing to watch the most elite CrossFit athletes in the world go head-to-head. During the CrossFit Open, 178,000 men and 130,000 women participated in the Open. Only only 40 men and 40 women made it to the Games. We have just watched the top 0.02% of CrossFitters […]

Saturday 7.30.16

Parents, Kids & KBS Group Warm Up: Run 200 together; quick joint mobility with entire group Simon Says/Farmers and Lumberjacks Focus: Air Squat; demo other movements WOD (all partner wods): Kids 5-7 5′ AMRAP Mirror Air Squats x 5 (parents and kids face each other and have to stay together) Tandem Burpees x 7 Synchronized […]

Hugo Open 2016: WOD 2

The second WOD of the 2016 Hugo Open is …. ‘Deja Vu’ The second WOD of the 2016 Hugo Open is …. ‘Deja Vu’ For Time: 40 HSPU 80 Wall balls over the pull-up rig (14 pounds) 30 T2B 60 Power cleans (95/65#) 20 Burpees over a bench 40 DB alternating single-arm ground to overhead […]

Friday 7.29.16

Essentials: A. 5 Sets Press x 2 reps On the 2:30min Or ADAPT B. 2 Sets Deadlift x 3-5 reps @80-82% 1 Set Deadlift x 3-5 reps @70-72% On the 3min C. 13min AMRAP Russian Kettlebell Swings x 20 reps Box Jump x 10 reps No Push Up Burpee x 15 reps Box Jump x […]

Thursday 7.28.16

Essentials: A. Mobility Standing Straddle x 2min Pigeon Right x 2min Pigeon Left x 2min Seated Forward fold x2min Seated Straddle x 2min Standing Straddle x 2min B. 5 Sets Med Ball Skater Jumps x 20 reps On the 2min Or ADAPT C. 2min AMRAP Hang Squat Clean x 7 reps Incline Push Ups x […]

Wednesday 7.27.16

Essentials A. 12min EMOM Jump Squat x 7 reps or ADAPT B. 2 Sets Pausing (2sec) Front Squat x 3-5 reps 72-77% 1 Set Pausing (2sec) Front Squat x 3-5 reps 67-72% On the 3min Mark C. 7min AMRAP Goblet Squat x 5 reps 95/65 Kettlebell Step Back Lunge x 6 reps per leg 95/65 […]

Tuesday 7.26.16

Essentials: A. 12min EMOM Muscle Snatch x 5 reps B. 3 Sets Single Arm Dumbbell Row x 5 reps per arm Rest 20 sec Parallette Dip x 10 reps Rest 20sec Ring Pull x 15 reps On the 4min Mark or ADAPT C. 3 Rounds For Time: Shoulder to Overhead x 15 reps Burpees x […]

Monday 7.25.16

Essentials: A. 10min EMOM Overhead Squat x 1-3 reps B. 2 Sets Back Squat x 3-5 reps 82-87% 1 Set Back Squat x 3-5 reps 77-82% On the 3min Mark C. 3 Rounds Each For Time: No Push Up burpee Jumping Pull Up x 7 reps Goblet Squat x 12 reps No Push Up burpee […]

Saturday 7.23.16

Essentials: A. For Time: Run x 800 meter Kettlebell Swings x 50 reps Rest 5min Kettlebell Swings x 50 reps Run x 800 meters Fitness: A. For Time: Run x 1 mile Power Snatch x 50 reps 95/65 Rest 5min Power Snatch x 50 reps 95/65 Run x 1 mile Performance: A. For Time: Run […]