Wine Country CrossFit

Egos and Virtuosity, Deadlits and Slamballs

Have you been coming in on Mondays to enjoy the Open WODS, or are you one of those mysteriously absent but devoted CrossFitters? Maybe those Open WODS intrigue you, but you think they are just too hard to even tackle? Or maybe you know you could make it thru, but…

2012 03 26

Your Final Chance For Games Glory

By: Beth Rypins 0

As we bring the open qualifiers for the CrossFit Games to a close, the maestros who program for the games have repeated a nasty one from last year. Today we get an AMRAP reverse Fran. Hit it hard! I want to see some PRs after last year! =============================================== Monday's Games…

2012 03 25

Front Squattin'

By: Beth Rypins 0

Friday's WOD: Front Squat: Find 3RM 3 Rounds: 9 Front Squats (135/95) 21 Ring Dips

2012 03 22

Sumos and Kettlebells

By: Beth Rypins 0

Thursday's WOD: Sumo Speed Pulls: Load a bar with 60% of your 1rm Deadlift and perform 2 sumo deadlifts on the minute for 8 minutes. The object is to move the bar as fast as possible. AMRAP 8 Mins: 15 Push Ups 12 KB Swings (70/44)

2012 03 21

Snatch and 7×7

By: Beth Rypins 1 Comment

Wednesday's WOD: Snatch work (from floor, full squat) 7 Rounds: 7 Power Snatches (95/65) 7 Box Jumps (30/24)

2012 03 20

Strength Day

By: Beth Rypins 0

Check out how strong this little dude is! ______________________________________________ Tuesday's WOD: Split Jerk: Find 1rm, reduce weight to 80% and perform 3 sets of 5 Strict Pull ups 3xmax reps (be sure to rest plenty, MINIMUM of 2 mins between sets) Ring dips 3xmax reps alternated with Ab work of…

2012 03 19

Napa Valley Education Foundation Race for Education

By: Beth Rypins 0

Who's up for a fun run? Coming up on Saturday April 28th, the Napa Valley Education Foundation will be holding its annual Race For Education. They will be having both 5K and 10K runs. The current cost to enter is $35, which will be going up as the event gets…

2012 03 18

Box Squats and AMRAP

By: Beth Rypins 0

Friday's WOD: Box Squat 12 sets of 2 on the minute (or faster as class can handle) using 60% of 1RM back squat AMRAP 7mins: 9 Ring Dips 21 Double Unders

2012 03 15

C&J

By: Beth Rypins 0

Thursday's WOD: Clean and Jerk - Find 1RM 3 Rounds: 5 Clean and Jerks (Full squat in clean required) (155/105) 7 Chest to bar pull ups

2012 03 14

Rings and Dumbells

By: Beth Rypins 0

Wednesday's WOD: Ring Work of coaches choice Complete 10 rounds: One rounds consists of the following: One Arm DB Power Clean Right One Arm DB Front Squat Right One Arm DB Push Press Right One Arm DB Front Squat Right One Arm DB Push Press Right then switch hands.... One…

2012 03 13

Author: Beth Rypins

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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