Month: August 2019

CrossFit WOD, August 16, 2019

08162019 Metcon Metcon (Time) 5 Rounds for Time of: 45 Double Unders 10 Single Arm DB OH Lunges 50#/35# 10 Burpees 10 Single Arm DB OH Lunges Metcon (Time) 5 Rounds for Time of: 90 Single Unders 10 OH Lunges with plate 25#/10# 10 Burpees 10 OH Lunges with plate Weightlifting Snatch (1 rep max)… Read more »

CrossFit WOD, August 15, 2019

08152019 Metcon Metcon Fire Fighter Races! Team Relay: 100’ hose drag 100’ hose pull 100′ Run 100’ Farmer Carry 100’ Run 100’ DBall Carry (or firefighter partner carry) 100’ Run.

CrossFit WOD, August 14, 2019

08142019 Metcon Metcon (Time) 4 Rounds for Time of: 400m Run 12 Deadlifts 225#/155# 21 Burpees Gymnastics Muscle-ups (5 minute AMRAP on Rings) 5 minute AMRAP of Ring Muscle Ups. Hit 1 set of L1 work 5 minute warmup then GO! Record largest unbroken set. Metcon 4 sets of: 10 False Grip Ring Rows 10… Read more »

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!