Wine Country CrossFit | Blog

Wednesday's WOD Kettlebell Skills: Snatch first. If you already have a solid KB Snatch then work on the Turkish Get-up, going as heavy as possible for sets of 3 on each side. 8 minute AMRAP 8 Burpees 8 KB Swings 53/35lbs…

2014 10 07

Hilary & David Kick %^&@! – Split Jerks & Lurong #5 WOD

By: Beth Rypins 0

[caption id="attachment_7489" align="alignleft" width="300"] The View at Skybox![/caption] David Zurowski and Hilary Wendel competed last Saturday in the Dia De Los Beats, and they did great! At the end of the day they were 1/4 burpee away from a podium finish, and they were competing against teams a LOT younger.…

2014 10 06

Annie & Power Cleans

By: Beth Rypins 0

Monday's WOD "Annie" 50-40-30-20-10 Double Unders Sit Ups *Sub 4x singles, or 1x HIGH JUMP SINGLES as needed for the Double Unders *Rx'd Situps are with Ab Mat, no anchoring of feet *Scale Up to GHD Situps ONLY if athlete does 30+ on a daily basis Compare to: 5/18/10 12/13/10…

2014 10 05

Dia De Los Beasts, Clean & Jerk, AMRAP

By: Beth Rypins 0

CrossFit Sky Box in American Canyon is hosting Dia De Los Beasts this Saturday October 4th. This is a partner WOD challenge, and our very own David Zurowski and Hilary Wendel will compete. For more info on the event check out their Facebook Page. If you have some free time…

2014 10 02

Snatch Commplex & Lurong WOD

By: Beth Rypins 0

Thursday's WOD 3 Position Snatch Complex 10x1. PAUSE AT EACH POSITION as long as needed. Level Load Across All Sets (Don't Increase Weight across sets). Use Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Lurong WOD. 8 MInute AMRAP Snatches Toes to Bar/Knees-to-90/abmat…

2014 10 01

Ninja Gabe, 3 Position Clean

By: Beth Rypins 0

[caption id="attachment_7475" align="alignleft" width="300"] War Wounds[/caption] Gabe was riding his bike to coach the 8AM class this morning when he was hit by an old lady driving a car. It was a hit and run. He flew off the bike, rolled out of it, and took off running to chase…

2014 10 01

Pausing Back Squats & Lurong WOD #4

By: Beth Rypins 0

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

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

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