Category: Uncategorized

CrossFit WOD, March 16, 2018

March 16th Weightlifting Metcon (Weight) Power clean + hang squat clean + front squat + power jerk Front Rack Box Step (20-20-20) Clean the Weight and Step up on a Box that puts hip crease below parrallel Alternate with DB rows Bench DB Row (12-12-12) 12 reps each arm. Alternate with front rack step ups…. Read more »

CrossFit WOD, March 15, 2018

March 15th Gymnastics Metcon Gymnastics course: Ladders Plank glider Forward rolls Shoot throughs Metcon Metcon (AMRAP – Rounds and Reps) Team challenge day 20min amrap: Barbell 135/95# carry 125m 50 Bar over burpees Partner carry 125m 50 push ups

CrossFit WOD, March 14, 2018

March 14th Weightlifting Metcon (Weight) 6 Sets of: 2 high pulls + 1 power snatch Glute bridge (6-6-6-6) Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes. Alternate with bulgarian split squats 12 on each leg Split squat (12-12-12-12) Alternate with glute bridges. Metcon Metcon (Time) 15-12-9 Deadlift 225/155# Box… Read more »

CrossFit WOD, March 13, 2018

March 13th Skill Turkish Get Up (2-2-2-2-2-2) Alternate with shoulder stretch/ rolling calves Metcon Metcon (AMRAP – Reps) E3MOM for 10 rounds: 1min Max effort row (bike or ski) Score is total cals

CrossFit WOD, March 12, 2018

March 12th Skill Overhead Squat (10-8-6-4-4-4) Try to get 10-20# over the weight that you will use for the metcon. Alternate with muscle up drills. Metcon 5 Wall squats 3-3-1 tempo (last set do bare bar tempo ohs NOT against wall) 10 Beat swings 30sec T-spine stretch Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time)… Read more »


Written by Coach Shenelle LIFE IS AVAILABLE ONLY IN THE PRESENT MOMENT.  IF YOU ABANDON THE PRESENT MOMENT YOU CANNOT LIVE THE MOMENTS OF YOUR DAILY LIFE DEEPLY. –Thich Nhat Hanh This quote has stuck with me after reading the book “Essentialism”, by Greg McKeown.   How often do you find yourself focusing or thinking about… Read more »

CrossFit WOD, March 9, 2018

March 9th Weightlifting Push Jerk (5-5-5-5-5) Pause in dip, don’t stand out of the catch just cycle into the next rep. Banded Press (8-8-8-8) *Seated Metcon Metcon (AMRAP – Reps) Death by ring dips *Rest 3 minutes then hit a max 1k row Min 1= 1 rep Min 2= 2 reps Min 3= 3 reps…….. Read more »

CrossFit WOD, March 8, 2018

March 8th Gymnastics Metcon 3 rounds for quality: 20 sec hold at top of support 10 Hollow arch rolls 20 sec hold at bottom of dip 5 Strict ring pull ups Metcon Metcon (Time) 2 rounds: 40 Box jumps 200ft Sled push 135/90# 4 rope climbs 125ft farmer carry

CrossFit WOD, March 7, 2018

March 7th Snatch Pull (3-3-3-3-3-3) From deficit Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (Time) For time: 25 SDHP 75/55# *21 HSPU 25 SDHP *15 HSPU 25 SDHP *9 HSPU

CrossFit WOD, March 6, 2018

March 6th Skill Metcon Mobility: M-Ball Thoracic Stretch Chin-up Grip Hangs active/ inactive Couch Stretch / banded hip Metcon Metcon (Time) 10 RFT: 125m Run 10 Pull-ups 30 DU *1min rest after each round