Category: Uncategorized

CrossFit WOD, August 4, 2018

Aug 4th Metcon Metcon (AMRAP – Rounds and Reps) WOD Option #1 10 minute amrap: 16 Med-ball cleans 8 Toes to bar Metcon (Time) WOD Option #2 21-15 -9 HSPU Power clean 115/75# Metcon (Time) WOD Option #3 10 Rounds: 1 Muscle up 30 DUs

CrossFit WOD, August 3, 2018

Aug 3rd Metcon Metcon (Time) 8 Rounds of: 5 Thrusters 115/75# 1 Round Mary Metcon (Time) 8 Rounds of: 5 Thrusters 75/55# 1 Round Cindy Cash Out Metcon 2 minute couch or pigeon stretch each side

CrossFit WOD, August 2, 2018

Aug 2nd Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP: 3 Power Snatches 135/95 6 Burpees over Bar Gymnastics Metcon (AMRAP – Reps) 3 minute AMRAP: Muscle ups Metcon 2 Sets: 10 Low ring shoot through and 5 strict dips then 3 sets: 5 toe spot muscle ups and 10 sit ups

Nutrition Made Simple

2 Ways to add variety to your meals! written by Coach Elijah Christie            We all know we should be eating healthy and when we do, we feel better, our energy increases and we perform better. One of the biggest misconceptions I see most from of my nutrition clients and those that are looking to up… Read more »

CrossFit WOD, August 1, 2018

Aug 1st Metcon Metcon (AMRAP – Reps) 24 minute alt emom: 10 Toes to bar 1 Sled 135/90# Row 22/18 cals meters. Cash Out Metcon 400m Cool down Walk or light jog

CrossFit WOD, July 30, 2018

July 30th Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 15 Deadlifts 115/75# 12 box jumps 24/20 9 Shoulder to OH Skill Shoulder to Overhead (3RM) Anyway anyhow of getting the barbell from your shoulders to locked out overhead.

CrossFit WOD, July 28, 2018

July 28th Metcon Metcon (Time) From 0-15minutes complete: 3 Rounds: 30 Single arm KB squat cleans (15 R 15 L) 30 sit ups You have 15 minutes to complete this section. If you get done early rest for the remainder. Metcon (Time) From 15-25 minutes complete: 21-15-9 DB snatch 50/35# Cals on a machine You… Read more »

CrossFit WOD, July 27, 2018

July 27th Skill Metcon 4 rounds: 5 DB OHS 10 Seated box jump with 1 foot landing Metcon 4 Rounds: 5 Wall squat with band around wrists 30 Long lunging conrolled mountain climber Metcon Metcon (Time) 75 Thrusters 75/55# *Every-time you break forced 30sec rest…ONLY 30secs Metcon (Time) 75 Wall balls 20/14# *Every-time you break… Read more »

CrossFit WOD, July 26, 2018

July 26th Gymnastics Metcon 10 building reps of toes to bar 6 Pistol into single leg deadlift (unweighted) Perfect toes to bar, legs straight and heels pulled together. Controlled pistol into deadlift. Metcon 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row