Wednesday 9.17.14

Essentials: A. 6 Sets Russian Kettlebell Swing x 1min max reps Rest 1min Rest 7min B. 10 Sets Deadlift x 5-7 reps 55% of 1rm On the Min Rest 7min C. Mobility Squat Hold x 2min Fitness: A. 12 Sets High Hip Hang Power Snatch x 3-5 reps 95/65 On the Min Mark Rest 7min […]

Tuesday 9.16.14

Essentials: A. 5 Sets Press x 5 On the 2:15min *5 Sec Negative on each rep* Rest 3min B. 3 Sets Palms Down Elbows High Ring Pulls x 8 reps *5 Sec Negative on each rep* On the 2min Marks Rest 5min C. For Time: 27-21-15 Ring Pulls 18-14-10 : Incline Push Ups Fitness: A. […]

Monday 9.15.14

Essentials: A. 5 Sets Goblet Squat x 20 reps On the 3min Marks Rest 3min B. 9 Sets Odd min:Front Squat x 5 Even min:Back Squat x 5 Tempo 32×1 40% of Front Squat On the Min Marks Rest 3min C 12min AMRAP Thrusters x 6 reps Wall Balls x 9 reps Fitness: A. 5 […]

Saturday 9.13.14

*BENCH MARK MAKE UP DAY* OR Essentials: A. 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlift Sit Up Fitness: A. 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlift 185/125 Sit Up Performance: A. 8-7-6-5-4-3-2-1 reps for time: Deadlift 305/195 GHD Sit Up

Friday 9.12.14

Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… 10 Sets; 5-10 Reps Heavy Russian KBS; On the Min Rest 5min B. If 3RM Back […]

Around the Whiteboard: Christopher Crowder

Time to go Around the Whiteboard again! Next up, Coach Christopher Crowder: Certifications: Crossfit Level 2 Coach USA Weightlifting Level 2 National Coach Catalyst Athletics Weightlifting Level 1 Coach Crossfit Certs in: Mobility, Olympic Weightlifting, Rowing, and Gymnastics. Favorite WOD: Angie, because the last time I did it I was only seconds behind Laura the […]

Thursday 9.11.14

Essentials: A. 5 Rounds for total reps: Single Unders x 30 sec Rest 30 sec Walking Lunges x 30 sec Rest 30 sec Farmers walk x 30 sec *10ft increments* Rest 30 sec Press x 30 sec Rest x 30 sec B. 10 Sets Dumbbell Thruster x 5 reps On the min Mark Fitness: A. […]

Wednesday 9.10.14

Essentials, Fitness, and Performance: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Unweighted BSS Weighted BSS Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo […]

Tuesday 9.9.14

Essentials: A. 8min AMRAP Row Buy In x 500 meter Kettlebell Swing x 10 reps 35/25 Burpee x 5 reps Rest 5min B. 7 Sets Burpees x 3 reps Row Sprint x 15 sec On the Min Marks Fitness: A. 8min AMRAP Row Buy In x 500 meter Kettlebell Swing x 10 reps 35/25 Burpee […]

Monday 9.8.14

BENCH MARKS Essentials, Fitness, and Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 15min Find Your 1 Rep Max Deadlift