Hard work + Confidence = Success Skill: Kipping pullups WOD: 5-4-3-2-1 reps for time of: Push Press (from floor), (115,155#) *scale to 100+ % of 1 rm strict press. Lateral Burpees over bar Run: 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds
We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course! – The Run down: Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale
August Member Incentive Challenge Read More »
Are you a Fanatic? Watch the video to learn more! Review rowing tech P1-4. WOD: Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on. Done. Perform each set at just short of maximal effort. Post distances for each time frame.
“A Beautiful Thing” By Lisa Long Skill: Row P1-4. – WOD: P1. 10 min max watt power test. within 3-5 pulls perform highest watts on rower with damper setting on 8-10. rest as needed between efforts. 6-8 total attempts within 10 min. P2. Muscle up skill work 12-15min. 1. Static bar/ring hold. 3 x 10 sec. 2.
This 6 weeks will have more an emphasis on CFE programming. Most CFE cycles last 12 weeks, but Im still going to follow the 6 week as we have been to keep it consistent. To learn more about CFE programming and philosophies go HERE. You will see the regular WOD posted daily + 3 days a week you
6 Week programming Aug.5- Sept.15 Read More »
So, you’re sick of your life of silent mediocrity and you’re ready to make a change. You’re ready to sacrifice and work and get results. What now? WOD: 5 rounds for time: 5 Power Cleans, heaviest possible (goal is to perform at least 3 rounds unbroken) ~70% of 1 rm., 12 hand release pushups, 15 toes-bar
WOD: P1. Back squat. 12-15min. to reach a 1 rep max effort load. *Begin with 2-3 reps at 40-50%, 50-60, 70-80. Then begin singles at 85, 90, 95, 100+. Should reach a 1 rep within 5 single lifts. P2. AMRAP in 8 min: 7 Back squats from rack (150,225#) *scale to ~65% of todays heaviest
WOD: ‘Helen’ 3 rounds for time: 400m. Run* (post 125) scale to 500m. row if needed, 21 KB swing (35,53#), 12 pull-ups* make sure to scale to assistance they can get multiple reps in- they shouldn’t be doing 1-2 reps and dropping, especially on the first round.
WOD: ‘Filthy 50’ For time: 50 Box jump, 20,24” 50 Jumping pull-ups 50 Kettlebell swings, 35,53# 50 Walking Lunge steps- 25 per leg. 50 Knees to elbows 50 Push press, 30,45# 50 GHD hip extensions *scale to supermans 50 Wall ball shots, (14#-9′, 20#-10′) 50 Burpees 50 Double unders *scale to 150 SU *scale accordingly
WOD: ‘Diane’. 21-15-9 reps for time: (15 min. cap) Deadlift (155,225) *scale to 55-60% of 1 rm., Handstand pushup * show all options for HSPU- box/wall- no more than 2 abmats. *Make sure to use same weight and scaling on HSPU as last time we completed Diane.
