• 9-27-15

    SUNDAY SERVICE CANCELLED

    CONSTRUCTION SCHEDULED FOR TODAY


  • WOD Fri 9-25-15

    OPEN GYM

    Take on a board / Hero WOD

    Work on your weaknesses

    Do the WOD you missed during the week


  • WOD Thurs 9-24-15

    CROSSFIT

    STRENGTH:

    Establish 1RM Front Squat

    WOD

    AMRAP 12

    Wallballs

    Slamballs

    2/2, 4/4, 6/6. 8/8......

    HITCON

    SKILL

    Squat mechahics

    WOD

    AMRAP 7

    10 squats

    5 burpees

    10 sit ups

    --rest 2 min--

    AMRAP 5

    ---rest 2 min---

    AMRAP 3

     

  • WOD Wed 9-23-15

    CROSSFIT

    Strength:

    Establish 1RM push jerk or split jerk

    WOD 

    6 rounds

    5 ground to overhead (135/95)(115/75)(105/55)

    sandbag carry run

    HITCON

    Skill:

    Jump Rope

    WOD

    5 rounds (1 min max effort each station)

    1 Slam balls

    2 box jumps

    3 double unders / single unders

    4 Russian twist with slam ball

    5 rest


  • WOD Tues 9-22-15

    CROSSFIT

    Strength

    Tempo Deadlifts

    4x4 @ 50% of 1RM

    WOD

    Annie Got her Guns

    50-40-30-20-10

    Double Unders

    Mountain Climbers

    10 ring dips after every round

    HIT-CON

    Skill:

    Wall Balls

    WOD

    AMRAP 18

    8 Wall Balls

    16 Russian sit ups

    run with med ball

     

     


  • WOD Monday 9-21-15

    CROSSFIT

    Strength

    20 min to establish 1RM hang squat clean

    WOD

    AMRAP 5

    dumbell thrusters (10/8/6)

    pull ups (10/8/6)

    every minute on the minute must complete 5 burpees

    --rest 2 min--

    100 sit ups for time

    HITCON

    4 rounds

    1 min at each station

    1. kettlebell swings

    2. wall balls

    3. box jumps

    4. pull ups

    5. rest

     


  • WOD Monday 9-18-15

    OPEN GYM


  • WOD Thurs 9-17-15

    CROSSFIT

    Snatch Work Day

    WOD 1

    EMOM 12

    1 snatch width deadlift

    1 high pull from above knee

    1 power snatch from above knee

    (use weight that you can move with proper form)

    ---rest 3 min--

    WOD 2

    EMOM 12

    2 full snatch (must reset between each, no touch n go)

    start at 50% of 1RM and add weight each set.  If you fail return to last weight you made the lift at

    630pm

    Dynamic Duo strategy, logisitcs & team meeting / "beach ballin" wod practice

    630pm Olympic lifting class with coach Jason


  • WOD Wed 9-16-15

    CROSSFIT

    Strength

    3x10 ring rows

    5x5 bench press (increase weight each set)

    WOD

    Max effort 1 min pull ups

    rest 1 min

    ME 90 sec wall balls

    rest 1 min

    ME 2 min double unders

    rest 1 min

    ME 1 min push ups

     


  • WOD Tuesday 9-15-15

    CROSSFIT

    WOD

    3 rounds

    400m run

    10 power cleans (135/95)(115/75)(95/65)

    ---rest 2 min---

    3 rounds

    10 toes 2 bar

    5 squat cleans


  • WOD Mon 9-14-15

    CROSSFIT

    WOD

    AMRAP 8

    25 wall balls (20/14)

    20 dumbbell snatch (40/25)

    15 box jumps (24/20)

    10 KBS (62/44)

    5 chest 2 bar

    ---rest 2 min---

    EMOM 6

    5 handstand push ups

    ---rest 1 min---

    AMRAP 4

    10 squats

    20 sit ups

     

  • WOD Sat 9-12-15

    CROSSFIT

    8am

    Dyanamic DUO Team Run @ Royal Oaks Trail

    Timed 5K

     

    9am

    "9/11" Tribute WOD

    2001 meter run or row

    11 box jumps (30/24)

    11 thrusters (125/85)

    11 power cleans (170/120)

    11 hand stand push ups

    11 KBS

    11 toes 2 bar

    11 deadlift (170/120)

    11 push jerk (110/75)

    2001 meter run or row

     

    HIT-CON

    Skill

    seated dumbbell press

    WOD

    5 round

    400m run

    10 seated dumbbell press

    10 jumping/walking lunges

  • WOD 9-11-15

    CROSSFIT

    OPEN GYM

    500pm Team WOD


  • WOD Thurs 9-10-15

    CROSSFIT

    Strength

    Establish 1RM power clean

    WOD

    4 rounds

    10 front rack lunge (115/85)(95/65)(75/45)

    5 C2B (chest to bar pull ups)

    20 sit ups

    HIT-CON

    Skill

    agility / plyo sets / ladder drills

    WOD

    TABATA (20 seconds work / 10 seconds rest total 4 minutes)

    Slam balls

    Push ups

    Sit ups

     


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