WOD: 12 Days of Christmas- 2-3 person teams, Only 1 partner working at a time complete: 1 HSPU 2 Ring Dips 3 Cleans @ 95/135# 4 Pistols (alternating legs) scale to KB goblet squats 5 burpees 6 Wallballs 7 toes-bar 8 russian KB swings (35,53) 9 Box jumps 24/30 10 KB ground-overhead alternating arms (same […]
WOD: 2 person teams (3 if needed) 4 ROUNDS: 10 toes-bar 10 Ring Push Ups 10 deadlifts (185,275) ~60-65% of 1rm 1 person performs 10 toes-bar, then tags partner to complete same work… 1 person performs 10 ring pushups, then tags partner, 1 partner performs 10 deadlifts then tags partner, continuing through 4 rounds total.
“We are after quality, not quantity, when it comes to learning movement. Don’t be in a rush. Quiet your mind and concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time.” 7 Ways to Make Yourself More Coachable WOD: A.
Sat. Dec. 20 8-10a: Open Gym. 10a: Olympic Lifting: Snatch 11a: Team WOD. Sun. Dec.21 TBA– Check Facebook for an open gym time
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WOD: A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg (can be weighted) Rest 60 seconds Dumbbell External Rotations x 6-8 reps each Rest 60 seconds B.In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as
““We work seven days a week,” he said. “We’re in the gym at 5 a.m., and we’re here until 8 or 9 p.m. It’s not easy. But what keeps me driven are the people that come and the success that they see.” CrossFit gym members said he is the reason they keep coming back.” Shaun
WOD: In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Ball Slams (20,30) 100 Box Jump Overs (20,24) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting
WOD: 4 sets of: Against a 4 minute running clock, complete: 25 Russian Kettlebell Swings (32/24 kg) 400 Meter Run *scale to 300/200m as needed Double-Unders x Max Reps Rest 4 minutes between sets see previous results here
“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us
Sat. Dec. 13 6-8p: Holiday Party This is one of the best events of the year! We will kick off the evening with a Tacky Sweater Christmas WOD (you’ve gotta be tacky) and enjoy snacks and spirits during the White Elephant gift exchange. Bring a gift under $10. If you would like to bring snacks
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