Workout of the Day (Friday April 7, 2017)

Technical:

5 x 3 Back Squat (pulling from floor)

Metabolic:

5 Rounds of:

10 Back Rack Lunges 185-225/135-155
15 C2B Pull-ups

Stabilization:

5 x 10 Back Extensions

 

sign up for mobility clinic this Saturday! It’s all about the ELBOW!!

Posted in WOD

Workout of the Day (Thursday April 6, 2017)

Technical:

5 x 3 Front Squat

Metabolic:

750m Row, then :
50, 40, 30, 20, 10
Wall Ball
10, 20, 30, 40, 50
Kb Swings (53/35)
Buyout: 750m Row

Stabilization:

3 x Max (time and weight) Narrow OH Hold

**Saturday’s mobility is the elbow Continue reading »

Posted in WOD

Workout of the Day (Wednesday April 5, 2017)

Technical:

 

Complete 5 Sets:

3 Deadlifts + 2 Hang Power Cleans + 1 S2OH

 

Metabolic:

“DT” … kinda

 

Complete each Round:

12 Deadlifts

9 Hang Power Cleans

6 S2OH

115/75

155/115

185/135

205/145

225/155

*rest 1 min after each round

Stabilization:

 

50 Pistols for time

 

this weeks mobility class is on the elbow!! Sign up!

Posted in WOD

Workout of the Day (Tuesday, April 4, 2017)

Technical:
5×2 Clean Pull + Hang Clean

Metabolic:
1000m Run
100 Goblet Squats 24/16
50 Dead Lifts 185/135
25 Toes to Bar

Stabilization:
5x5x2 KB Bottom Up Strict Press

Posted in WOD

Workout of the Day (Monday April 3, 2017)

Technical:

5 x 5 Thrusters

Metabolic:

10 min AMRAP:

3, 6, 9, 12…

Thrusters 65/45
Burpees Over Bar/Hurdle

Stabilization:

5 x 3 Weighted Pull-ups

Posted in WOD

Workout of the Day (Friday March 31, 2017)

Technical:

 

5 x 3 Sumo Deadlifts

 

Metabolic:

 

21, 15, 9 Deadlifts 225/155

42, 30, 18 Wall Ball

250 m Run

 

Stabilization:

 

Tabata Sit-ups until 100

 

Dont forget, this Saturday mobility class is on the shoulder! Sign up online

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Workout of the Day (Thursday March 30, 2017)

Technical :

5 x 3 Zots Press

Metabolic:
16 min AMRAP:
10 Alt Db Power Snatch 50-70/35-50
20 Heavy Dubs
100m DB Farmer Carry (both hands)
400m Run

Stabilization:
50 Toes-to-Bar

Posted in WOD

Workout of the Day (Wednesday March 29, 2017)

Technical:

 

3- Position Snatch x 6 Sets

 

Metabolic:

 

Complete Four Rounds of:

 

7 Hang (squat) Snatch 135/95

14 Strict Def HSPU 4″/2″

21 Cal Row

 

Stabilization:

 

30 Candlesticks

 

Dr Joe is back this weekend to run the MOBILITY CLASS. So, sign up online! It’s only $10, this weeks’ focus is purely on the SHOULDER. So much info to dive into and help make your shoulders “bullet proof” or get back on the path of pain free health!!

Posted in WOD

The Open is Over

Well, the 2017 Reebok CrossFit Open has officially come to a close.  There was so much heart, encouragement, hard work, and some very inspiring moments.  Many of you were on the fence about even participating in this years’ Open, for many reasons… Some out of fear or intimidation, the cost, not enough time, don’t have all the movements down, etc…  BUT, you did!  SO many PR’s across the board with either movements, for instance the chest to bar or bar muscle up, or a PR on load in that snatch workout (17.3), even a PR on the 17.4/16.4 repeat.

 

The community really came together and made the Open so much fun and worthwhile.  Hopefully, for those of you on the fence about even participating at the beginning enjoyed the process and understood that YOU ARE BETTER AND STRONGER THAN YOU THINK!!!  Not everyone got the results that were sought after, but the individual effort was second to none.  The coaching staff and your peers are super proud of everyone.  Some weaknesses may have been exposed, as well as some strengths, so use the experience as a tool for you to improve upon your fitness and abilities.

 

I would love to hear your thoughts, please share them either in the comments section or on social media.  What did you like/dislike?  What were you expecting?  Are you glad you did it? Are you sad you didn’t?

 

Thank you, and congrats on an Open season well done!! 🙂

Posted in WOD

Workout of the Day (Tuesday, March 28, 2017)

Technical:
5×2 OHS

5 RFT:
5 Burpee Bar MU/10 Burpee Pull Up
10 OHS (135-155/95-115)
250m Run

Stabilization:
50 KB Front Rack Lunges

Posted in WOD