It’s either worth your time, or it’s not. It’s either something you want so bad that you can tasteit … or it’s something you can live without. What’s In Your First Pile? ESSAYS | by LISBETH Skill: Double-unders P.1-3. WOD: P1. Power clean progression. Burg Warmup (dip shrug, scarecrow, muscle clean) high hang power clean (2”, 4”, 6”) add on […]
WOD: ‘Medball Pumpkin Mash-up’ AMRAP 31 min: 400m. pumpkin carry (14,20#- use same “pumpkin” for entire workout), 31 jump over pumpkin hops, 31 pumpkin abmat sit-ups (lay down-touch ground with shoulders & medball-situp & touch medball to feet), 31 pumpkin wall balls (10′)
Quick Test: Is It Your Shoulders? Mobility WOD : KStarr Skill: double-unders P.1-2. WOD: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Jerk (push or split) 1-1-1-1-1 reps *Try to increase the load on each of the fifteen sets. (the goal with this workout isn’t necessarily set a new PR on each lift, or any
The Doctor and the Deadlifter: Part 1 By Jesse Burdick and Kelly Starrett WOD: ‘Christine‘ 3 rounds for time: 500m. Row, 12 body weight deadlifts (scale to 60 % of 1 rm), 21 box jumps (20”) (compare)
Saturday Schedule: 10 am: olympic Lifting. Clean & Jerk progressions. 11am: NO team WOD. 1pm: Open Gym + CWOD. 6pm: Halloween WOD + paleo pitch in party!
Reality Check ESSAYS | BY LISBETH Skill: Kipping. parts 1-6. WOD: P1. Clean progressions. 1. pulling positions (high hang, mid thigh, below knee, floor) cue from floor position-deadlift shrug into hips. 2. burg WU. dip shrug, scarecrow, muscle clean. 3. landing positions. hang clean to: 2”, 4”, 6” P2. Max Effort Power clean warm up
The Two Truths of CrossFit? ESSAYS | BY LISBETH | Skill: Kipping pullups. Parts 1-5. WOD: P1. Pause Back Squat (4 seconds). 8×3 @ 65% EOMOTM. (working on sticking points in bottom of squat- working with a partner, 1 partner lifts on the first min, 3 reps-4 sec pause in the bottom of each rep,
Make sure to stay updated on upcoming Events by checking out our EVENTS CALENDAR! WOD: 3 rounds for time: (25 min cap) 15 Floor press (105, 155#) *scale weight to 90-100% of 1 rm shoulder press. 25 Deadlift (105, 155#) *use same weight as floor press for DL 800m. Run CWOD: Snatch – 75% x
Special thanks to everyone for participating in ‘Saving Grace‘ and being here for our 2 year anniversary! We wouldn’t be here without the support of our families, members and friends! (make sure to check out the Event Photos Here!) -Shaun & Jenna Skill: Kipping pullup. Parts 1-3. WOD. P1.Max Effort Shoulder Press. (15min.) warm up
