WOD

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2
Dec

Thursday

“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).


Mobility:
Overhead Squat/Snatch Prep

WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.

You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.

24
Nov

Wednesday

In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]

Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep

WOD: ‘Nancy’
5 Rounds of:
400 m. Run
15 Overhead Squat (65,95)

“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”
-Glassman

23
Nov

Tuesday

How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad!

Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep

WOD: Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.


22
Nov

Monday

“Seek freedom and become captive of your desires. Seek discipline and find your liberty.”
– Frank Herbert

Members of Flatirons CrossFit set out to get hard data about the effects of the Paleo Diet and CrossFit workouts. Amy Santamaria and Tim Retzik report their findings.[By the Numbers]


Mobility:
How to “Stretch” Your Back Bits, Shoulder band stretches

WOD: Seven rounds for time of:
5 Handstand push-ups
10 Deadlift (135,185)
10 Chest to bar pull-ups
20 Double-unders
(20min cut off)

20
Nov

Team WOD

CrossFit Fort Vancouver: Impact of the win
The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym.

Mobility: Hip Impingement 2: Band Variation , Best Shoulder Mob Ever

WOD:20 Min AMPAP (As many points as possible)
2 person teams.
3 Point Exercises: 500m Row, 400m Run, 20 Pull-ups, 10 OHS, 30 KB Swings, 20 Push-up w/ release, 20 Wallball, 20 Box Jumps, 5 Tire Flips, 10 Ring Dips, 10 HSPU, 20 SDHP, 50 D/U, 30 Sit-ups
5 Point Exercises: 5 Muscle Up, 5 Snatch, 5 Rope Climbs, 30 Burpees, 10 Turkish Get Ups
team will score points for each completed workout, if a member starts an exercise it must be finished prior to moving on, no limit on exercises, both members working at same time
(Courtesy of CFOTR)