Tuesday's WOD: Jerk - Find New 1RM AMRAP 12 Mins: 5 Shoulders to Overhead (75% of 1rm Jerk) 7 Slamballs (50/25) 9 GHD Situps
2012 07 16
Monday's Benchmark WOD: Jackie" Row 1Km 50 Thrusters (45/35) 30 Pull Ups Compare to: 4/13/10, 1/24/11, 5/23/11, 10/3/11 2/6/12
2012 07 15
This is Damien Walters, he is a SEVERE BADASS! -Ryan [youtube]http://youtu.be/GMsdCsNz7L4[/youtube] ============================================== Friday's WOD: Complete in any order, rest as needed between WODs Row 500m for time (benchmark) 1 minute box jumps (24/20) Max reps pull ups (as many as you can do without dropping from the bar) Max…
2012 07 12
Thursday's WOD: Using approximately 50% of your 1rm back squat, complete 2 good morning every minute for 12 minutes. Partner WOD: 5 rounds: Partner 1 runs to telephone pole and back, then completes one of the following (as decided by coach): 7 GHD situps 7 toes to bar 10 AbMat…
2012 07 11
Wednesday's WOD: Floor Press find new 1RM WOD: 5 HSPU 10 Burpees 200m run 4HSPU 10 burpees 200m Run 3 HSPU 10 burpees 200m Run 2HSPU 10 burpees 200m Run 1HSPU 10 burpees 200m Run
2012 07 10
Tuesday's WOD: Back Squat - Find New 1RM After 1rm, reduce weight to 75% and complete a set of 20. NO RE-RACKING THE WEIGHT. If you need to rack the weight in the middle, you are finished. If you have completed the set of 20 on 6/29/12 or 5/16/12 add…
2012 07 09
One of my favorite filmed competitions of all time is the "Isabel Off" performed between Josh Everett and Dave Lipson. Check it out! -Ryan [youtube]http://youtu.be/7Z0QJYozar0[/youtube] =========================================== Monday's Benchmark WOD: Isabel 30 Snatches for time Men 135# Women 95# Compare to 1/17/11, 5/16/11, 9/26/11, 1/30/12
2012 07 08
A big Happy Birthday to Coach Beth today! Maybe we should make her do a shot between rounds??? -Ryan ============================================ Friday's (Beth's Birthday) WOD: Snatch Practice (full squat) AMRAP 9 Mins 4 squat snatches (135/95) 9 Burpees
2012 07 05
Back Squats, Running WOD & Why Oly Lifts
When many people start CrossFit they are quickly flustered with why we work on the Olympic lifts with such consistency. Here are 9 good reasons why the Oly lifts are superior to body building, and why they deliver the goods. 9 Reasons to Olympic Lift For a Better Physique…
2012 07 04
Grace and The Tale of Two Meals
Post your thoughts to the comments section -Ryan ============================================== Monday's Benchmark WOD: Grace: "Grace" For Time: 30 Clean and jerks (135/95) Compare to 1/10/11, 5/2/11, 9/19/11, 1/23/12
2012 07 01