Wine Country CrossFit

Wednesday's WOD 4 x 3 at 50-60% of your 1RM. 3 second pause at the bottom. Stay tight! Level load across all 4 sets. (Don't increase weigh!) Lurong WOD #4 This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If…

2014 09 30

Power Cleans & Split Jerks

By: Beth Rypins 0

Tuesday's WOD Power Cleans 5 x 2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. Split Jerks 5x2 at Maximum…

2014 09 29

Kelly

By: Beth Rypins 0

Monday's WOD Kelly Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box/20" 30 Wall ball shots, 20/14 Cash Out: Hollow Hold 3 x .30

2014 09 28

Lost Phone, 3 Position Clean Complex & Lurong AMRAP – The Olympian

By: Beth Rypins 0

Lost LG sliding ATT phone, black and red medal jobber. Lost on Wed during little kids Xfit class, 4.30-5.30 by the cubbies. Please let us know if you accidentally picked it up with your things at the gym ============================== Thursday's WOD 10x1. …

2014 09 24

Split Jerks

By: Beth Rypins 0

Wednesday's WOD 5x2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. 5 x 90 sec on : 90 sec off 5 KB Swings 53/35lbs 5…

2014 09 23

Airdynes Are Us, Power Cleans, FGBish

By: Beth Rypins 0

[caption id="attachment_7446" align="alignleft" width="300"] Airdyne Corner[/caption] Welcome to our newest location in the gym where we invite you suffer! We call it Airdyne corner. First step is to mosey on over there and jump on for a ride. Notice how FAST it gasses…

2014 09 22

CrossFit Total

By: Beth Rypins 0

Monday's WOD CrossFit Total Athletes have three consecutive attempts to complete their highest 1 rep attempt at the following three lifts: Back Squat Press Deadlift *To count as Rx, athlete must squat below parallel (hip crease below top of knee) and Deadlift must be pulled conventional (no sumo) Compare…

2014 09 21

Clean & Jerk

By: Beth Rypins 0

Friday's WOD Work up to your 1RM Clean & Jerk. Max of 3 missed attempts. Then, do 3 "drop set" doubles at 85% of your daily 1RM Clean & Jerk. 10 minute partner AMRAP (“I go, you go”) 12 FR Walking lunges @ as heavy as you can handle…

2014 09 18

Rope Climbs and EMOM

By: Beth Rypins 0

Rope Climbing Skills. If you are already "trick" at rope climbing then get ready for ring work. 20 minute EMOM 1st minute - 6 DB Thrusters + 6 Burpees 2nd minute - 200m Run Cash Out: Deep shoulder stretch.

2014 09 17

3 Position Clean Complex, Push Jerk

By: Beth Rypins 0

Wednesday's WOD 10x1. PAUSE AT EACH POSITION as long as needed. Level Load Across All 10 Sets (Don't Increase Weight across sets). Use Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Target an increase each week of 2kg/5lbs. Push Jerk 5x3 at Maximum Effective…

2014 09 16

Month: September 2014

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter