Wine Country CrossFit | Workouts

Check out this article that ran in our very own Napa Register this week on Paleo! -Beth _____________________________________________________________ POSE running work 1x800m run (rest 3 mins) 2x400m run (rest 2 mins after each) 4x200m run (rest 1 min each) focus on maintaining form through all runs. Slow down…

2012 02 22

Sugar Habits and Paleo

By: Beth Rypins 1 Comment

Marina is here to tell us all about sugar addiction! Hi. My name is Marina and I’m a sugar addict ( crowd replies ‘Hi Marina.’) Or at least this is what I felt like this past week. See….football season put a little damper on my clean paleo ways and I…

2012 02 19

Snatch and Snatch WOD

By: Beth Rypins 0

Snatch: Find 1rm 5 Rounds: Each round consists of a 3 minute AMRAP, with 1 minute rest between rounds 3 Power snatches (115/75 Rx) 6 burpees 9 air squats

2012 02 16

Plea for Help, Pull Ups & Running WOD

By: Beth Rypins 0

Do you shop at Vallergas, Whole Foods, Lucky's or Safeway? Maybe Brown's Valley Market is your thing? Do you get gas at Chevron or Shell, coffee at Peets or Starbucks, smoothies at Jamba Juice? If you answer YES to any of these questions then I ask you to please purchase…

2012 02 15

Gymnastics

By: Beth Rypins 0

Gymnastic Work of coaches choice 3 Rounds: 200m Run 12 HSPU 12 KB Swings (70/44) (Do not dog the run. it should be a sprint)

2012 02 14

Deadlift Day

By: Beth Rypins 0

Deadlift: Find 1rm Sumo Speed Pulls: Using a sumo deadlift position, complete 2 deadlifts on the minute for 10 mins using 65-70% of your 1rm. The goal is to move the bar fast, the biggest mistake that can be made is to go too heavy. As time allows: 3 x…

2012 02 13

Smoky Pulled Pork Lettuce Wraps

By: Beth Rypins 0

Sue Konold in all of her Paleo Badass-ness has now taken to Paleo cooking from scratch! Forget Paleo websites and cookbooks, she is whipping up awesome recipes off the top of her head! Here is her latest delicacy, Smoky Pulled Pork Lettuce Wraps: Smoky Pulled Pork Pork butt or shoulder…

2012 02 12

Front Squat WOD

By: Beth Rypins 0

Today we have split programming: For those who do not know their 1RM, 3RM, or 5RM front squat: find 1RM front squat. For those who do know a front squat number: Good Mornings working up to a heavy set of 5. 5 Rounds: 7 Front Squats: 155/105 21 Double Unders

2012 02 09

Inside the Cult of Xfit, Cleans & AMRAP

By: Beth Rypins 0

Did you guys know that you were members of a cult??? Read this for the good, bad and ugly, all in one spot. -Beth ___________________________________________________________________________________ Power clean work: from the floor AMRAP 8 Mins: 21 Push Ups 15 KB Swings (70/44) 9 Toes To Bar

2012 02 08

El Dia De Carlos

By: Beth Rypins 0

I know that most of you know Carlos Flores by now, the one armed wonder who comes everyday to the 9AM class. He works through all the the movements and WODs with one arm. Today ALL of us at Wine Country CrossFit get to live like Carlos and complete the…

2012 02 07

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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