• WOD Tues 2-28-17

    3 Sets with an empty barbell. Rest 30-60 seconds between sets.
    1 Hang Muscle Snatch (pockets)
    1 Hang Muscle Snatch (knee level)
    1 Hang Muscle Snatch (mid-shin)
    3 Behind the Neck Push Jerks, snatch grip. Punch down into a partial squat (our power snatch receiving position)
    Followed by…
    Every 90 Seconds x 7 Sets
    3 Position Power Snatch

    OVERHEAD SQUAT
    10 Minutes to Build to a Heavy Complex:
    1 Pausing Overhead Squat (2 seconds in the bottom)
    1 Overhead Squat (no pause)

    MATTERHORN"
    The below is 3 x AMRAP 4’s, with each being AMRAP scored separately.
    “Matterhorn” Part 1 – AMRAP 4:
    30 Double-Unders, 15 Power Snatches (65/45)
    Rest 4:00
    “Matterhorn” Part 2 – AMRAP 4:
    30 Double-Unders, 12 Power Snatches (75/55)
    Rest 4:00
    “Matterhorn” Part 3 – AMRAP 4:
    30 Double-Unders, 9 Power Snatches (95/65)

    Additional Work
    OTM x 10:
    Power Clean + Hang Squat Clean
    Build to a Heavy Complex for the day.

  • WOD 2-27-17

    CROSSFIT

    OPEN WOD 17.1

    Coaches choice due to final day of Open 17.1

  • WOD 2-25-17

    CROSSFIT

    Today's schedule

    8am Hit-Con

    9am CF

    1pm-3pm Oly Class

    4pm Tribute to Coach Andres WOD & Tacos

    (Andres WOD will be done in heats as we are expecting almost 90 people working out, so sign up for your Heat when you arrive)


  • WOD 2-24-17

    CROSSFIT

    OPEN GYM

    CF Games Open WOD 17.1 all day

    530pm Friday Night Lights - Open 17.1

  • WOD Thurs 2-23-17

    CROSSFIT

    "OPEN UP"
    AMRAP 14:
    75 Wallballs (20/10) – 60 Calorie Row
    45 Alternating Dumbbell Power Snatches (35/20)
    30 Chest to Bar Pull-Ups

    6 Sets, Not For Time:
    10 Meter Dumbbell Front Rack Walking Lunge (35’s/20’s)
    7 Toes to Bar
    Rest as needed between sets.
    ext
    10 Minute Recovery Bike or Row

  • WOD Wed 2-22-17

    CROSSFIT

    3 Rounds, at a conversational, warm-up pace:
    15 Calorie Row
    1 Round of “Toes to Bar” Cindy*
    30 Double-Unders
    TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

    "FULLER CIRCLE"
    50/35 Calorie Assault Bike`our two ideal substitutes are – 1) 800 meter runs, or 2) equal part row for calories.
    125 Double-Unders
    2,000 Meter Row
    125 Double-Unders
    50/35 Calorie Assault Bike

  • WOD Tues 2-21-17

    CROSSFIT

    Part 1
    3 Rounds:
    12 Slow Air Squats
    9 Sit-Ups
    6 Slow Pushups
    30 Seconds Double-Unders
    then
    “Nutcracker” –

    AMRAP 3:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks
    Rx – (135/95) 115/80
    Rest 3:00

    AMRAP 3:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks
    Rx –(155/105) 135/95
    Rest 3:00

    AMRAP 3:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks
    Rx – (185/135) 155/105
    extra
    On the 2:30 x 4 Rounds (10 Minutes)
    5 Barbell-Facing Burpees – Slow Pace
    5 Barbell-Facing Burpees – Medium Pace
    5 Barbell-Facing Burpees – Sprint Pace

  • WOD Fri 2-17-17

    CROSSFIT

    Open Gym

    530pm CF Open Prep class

  • WOD Thurs 2-16-17

    CROSSFIT

    WOD
    "JACKIE"
    1,000 Meter Row
    50 Thrusters (45)
    30 Pull-Ups
    Part 2
    On The Minute x 10 (5 Rounds):
    Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU
    Odd Minutes – Power Snatch (5-4-3-2-1)
    5 rounds at each station.
    Aim to climb in weight on the power snatches each round, as the required repetition count decreases.

    These do not have to be “touch and go”
    Round 1 – 5 Power Snatches
    Round 2 – 4 Power Snatches
    Round 3 – 3 Power Snatches
    Round 4 – 2 Power Snatches
    Round 5 – 1 Power Snatch

  • WOD Wed 2-15-17

    CROSSFIT

    Build to a Heavy Single at each, using a running clock
    A) From 0:00 – 8:00 – Pausing Front Squat
    B) From 8:00 – 16:00 – Clean Pull + High Hang Squat Clean + Hang Squat Clean
    C) From 16:00 – 24:00 – Squat Clean
    Each piece builds upon the last, with the focus on positioning in our squat and speed to the receiving position.
    Pausing Front Squat – Take this from the rack, and pause in the bottom of the squat for a 2 second count. In this bottom position, we are to remain *active*. This is not our rock bottom squat, but instead the lowest position where we maintain our very best position. Weight on the heels, knees tracking over toes, and a neutral back in our best upright position. Build to a heavy, which will confirm our bottom positioning for when we receive.

    WOD / 5 Rounds:
    18/12 Calorie Assault Bike/ rower same
    12 Dumbbell Burpee Box Step-Ups (50/35 or 35’s/20’s) to 24/20″box
    8 Squat Cleans (135/95 or 115/80)
    Additional Work:
    Alternating On The Minute x 10 (5 Rounds)
    Even Minutes – 15 GHD Sit-Ups
    Odd Minutes – 30 seconds for Max Strict Pull-Ups

  • WOD Tues 2-14-17

    CROSSFIT

    "DIANE"
    21-15-9:
    Deadlifts (225/155)
    Handstand Pushups
    4 Rounds:
    1:00 – Max Calorie Row
    :30s Rest
    1:00 – Max Barbell-Facing Burpees
    :30s Rest
    Building movement intensity and capacity into these two movements today

  • WOD Mon 2-13-17

    CROSSFIT

    Part 1
    "POWER HOUR"
    For Time:
    40 Clean and Jerks (115/80)
    *At the top of each minute, complete 4 TTB. This includes the first minute – start with T2B / HKTE
    Time stops after the 40th clean and jerk
    Break
    Part 2
    FRONT SQUAT
    From the 20:00 – 27:00 (7 Minutes)…
    Build to a Heavy Set of 3
    Additional work
    4 Sets, resting 1:00 between:
    10 Step-Back Lunges (115/80)
    12 Alternating Dumbbell Power Snatches (50/35) (35/20)
    15 Box Jump Overs (20)

  • WOD Fri 2-10-17

    CROSSFIT

    OPEN GYM / or Coaches pick will be on board

    530pm CF Open prep class

  • WOD Thurs 2-9-17

    CROSSFIT

    WORK ON DB THRUSTERS AND 3 PRESSES W DB
    WOD
     "CAKE POP"
    3 Rounds:
    M42/34 -W30/24 Calorie Row
    21 Thrusters DB (45/30)(35/20)
    12 Hand release push-ups
    WOD 2
    OTM x 10 (5 Rounds)
    Minute 1 – 10 WEIGHTED Sit-Ups
    Minute 2 – 12  empty barbell good mornings(1 sec pause at the Top of each rep)

    HITCON

    AMRAP-3
    100m Farmers Carry 
    1 Circus Bear
    20 Mtn. Climbers
    25 V-Ups
    30 Flutter Kicks
    35 Sit Ups
    40 Swinging Knee Raises

    Rest 3 minutes
    AMRAP-5
    Same, starting at beginning

    Rest 3 minutes
    For time same

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