Category: Uncategorized

CrossFit WOD, August 13, 2019

08132019 Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 16 DB Snatch 50#/35# 12 Box Jump Overs 24"/20" Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 16 DB Snatch 35#/20# 12 Box Step Overs 24"/20" Weightlifting Back Squat… Read more »

CrossFit WOD, August 12, 2019

08122019 Metcon Baseline (Time) For Time: 500m Row 40 Air Squats 30 Abmat Sit-ups 20 Push-ups 10 Pull-ups Weightlifting Push Press (5-5-5-5-5)

Where Rubber Meets the Road: Running Notes from Coach Courtney

What many people don’t realize about running is that you have to learn proper form. Just like with learning how to Deadlift or doing anything with a barbell, having proper form ensures more injury prevention and enables you to lift heavier weight (or to run further). Fortunately we hosted a seminar in July that taught… Read more »

CrossFit WOD, August 9, 2019

08092019 Weightlifting Back Squat (3-3-3-3-3) Go heavy! 85% or more of 1RM Back Squat (6-6-6-6-6) Technique focus! Braced nuetral spine, ankles centered over feet, hip crease below knee height. Metcon Metcon (Time) 3 Rounds for Time of: 400m Run 25 Overhead Squats 75#/55# 25 Box Jumps 24"/20" Rx+: every time you set the bar down… Read more »

CrossFit WOD, August 8, 2019

08082019 Skill Turkish Get Up (4-4-4-4) 4 sets: 2 TGUs each arm 20 Abmat Sit-ups 5 scorpions each side Turkish Sit Up (10-10-10-10-) Planting through the foot and hand, do part 1 of the Get Up. 4 sets: 5 Turkish Sit-ups each arm 15 Abmat Sit-ups 5 Scorpions each side Metcon Metcon (3 Rounds for… Read more »

CrossFit WOD, August 7, 2019

08072019 Skill Power clean and jerk (10 minutes practice) Focus on efficient movement and consistent cycling. Record weight/sets/reps, and note what you observed/improved. Metcon Metcon (Time) 4 Rounds for Time of: 50 Double Unders 25 Ground to Overhead with increasing weight -Round 1: 75/55 -2: 95/65 -3: 115/75 -4: 135/95 Athletes can choose Snatch or… Read more »

CrossFit WOD, August 6, 2019

08062019 Metcon Metcon (Calories) Complete As Many Calories As Possible on a machine, with a partner in 35 minutes! Trade off strategically for best performance!

CrossFit WOD, August 5, 2019

08052019 Skill Squat Clean Thruster + Push press + Power Jerk + Split Jerk (7 sets, 1+1+1+1) Perform prescribed reps of each movement back to back as a single set 1 Squat Clean Thruster + 1 Push press + 1 Power Jerk + 1 Split Jerk Thruster (5-5-5-5-5) Metcon Fran (Time) 21-15-9 Thrusters, 95# /… Read more »

CrossFit WOD, August 2, 2019

08022019 Weightlifting Deadlift (7-7-7-7) Metcon Metcon (Time) 2 Rounds for Time of: 20 Chest to Bar Pull-ups 20 Squat Snatch 95/65 Metcon (Time) 2 Rounds for Time of: 20 Pull-ups 20 Power Snatch 50% 1RM Modify pull-ups with bands.

CrossFit WOD, August 1, 2019

08012019 Gymnastics Metcon Alternating EMOM for 10 minutes: Single Leg Squat practice Handstand Walking practice Metcon Alternating EMOM for 10 minutes: Conans Single Leg Squat to Box w/ 3 second negative Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 8 minutes of: 8 Power Cleans 135/95 8 Air Squats… Read more »