Wine Country CrossFit

Tuesday's WOD Split Jerks 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. Lurong Paleo Challenge WOD 1 13 Minute AMRAP: 10 minutes of work…

2014 09 15

Paleo, Fran, Power-Cleans

By: Beth Rypins 0

That cool nation-wide Paleo challenge starts NOW! The more the merrier on this one. There are WODS included each week that we will do at our gym, and fun will be had by all. Sign up here! ========================================================================= Monday's WOD Today you not only get to complete…

2014 09 14

Nation-wide Paleo Challenge, Clean & Jerk & Partner WOD

By: Beth Rypins 0

Join this cool challenge with CrossFitters around the country and feel great! Now's the time to register as it starts Monday. Do it NOW. Our affiliate is registered and you can find us and sign up! ======================================== Friday's WOD Clean & Jerk Work up to your 1RM Clean &…

2014 09 11

Lurong Living Paleo Challenge & Agility Work

By: Beth Rypins 0

Hey there Paleo People, and those that want to be Paleo People, the time has come for another Paleo Challenge. This time round you don't have to wait on me for details as our affiliate is signed up to participate in the Lurong Living Paleo Challenge! It starts next week…

2014 09 10

3 Position Cleans, Push Jerk, Running

By: Beth Rypins 0

Wednesday's WOD 3 position Clean, 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. NO more…

2014 09 09

Upcoming Throw-Down, Power Cleans

By: Beth Rypins 0

There is this cool looking Throw-down on the horizon that is internet based and is good for all level of athletes. It's called Wod Throwdown, and you can find out more about it here. The date is Oct 15. Let us know if you want to be a part of…

2014 09 08

6 Week Clean Cycle, Nasty Girls

By: Beth Rypins 0

This week we will kick off a 6 week cycle that focuses on the clean. We will work all aspects of the clean, and often the jerk. The work is based on your 1 Rep Max Clean, which we established last week. If you missed that, then come on in…

2014 09 07

Deadlift – 1 Rep Max

By: Beth Rypins 0

Thursday's WOD Deadlift Find 1 Rep Max WOD Walking lunges - 5 x 20 steps @ 50% 1RM FS (do with partner, “I go, you go”) While partner lunges other partner does Russian Twist with KB, As Heavy as Possible 10 minute EMOM 5 Pull ups 5 Box jump…

2014 09 03

Nat Geo Goes Paleo, Push Press – 1 Rep Max

By: Beth Rypins 0

[caption id="" align="alignright" width="140"] Nat Geo Goes Paleo![/caption] In my life as an adventurer the National Geographic yellow magazine held special allure. If they covered one of our adventures, or even ventured into an area of our interest, we knew our legitimacy was established. My Adventure life is far behind…

2014 09 02

What To Expect in September, Cleans – 1 Rep Max

By: Beth Rypins 0

September benchmark schedule it as follows: [caption id="attachment_7318" align="alignright" width="300"] Hilary Goes Olympic[/caption] 9.8 - Nasty Girls 9.15 - Fran 9.22 - CrossFit Total 9.29 - Kelly ======================================= This week we will test the 1 Rep Max in the Clean, Push Press and Deadlift. Friday is the day…

2014 09 01

Month: September 2014

Blog

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