Tag

fitness

CrossFit: Are You Doing it Right?

When I began implementing CrossFit workouts into my training back in 2009, my goal was never to compete in the sport of fitness. I was on a weight loss journey, with goals to complete large scale endurance events, all while building an aesthetically pleasing physique. The first workou
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3.18.15

Strength: Hang Squat Clean & Jerk-Build to a Heavy Single in 20 minutes. Performance.: Death By Muscle-Ups Minute 1: 1 MU Minute 2: 2 MU Minute 3: 3 MU Minute 4: 4 MU Continue to increase by 1 MU every minute. Once you cannot complete the required reps in the minute, you are finis
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“Helen”

Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scale as needed. If you RX the WOD, hit the RX button. If you are focusing on 14.2, go at a rate of about 75% (if you can).
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2.27.2013 “Death By Burpee Pull Ups”

CrossFit Warm-Up / Skills 4 sets of 20 secs of work followed by 10 seconds of rest (aka half tabata) for the following movements: Hallow Rocks Supermans Metcon with a continuously running clock, perform 1 burpee pull up on the first minute, 2 on the second minute, 3 on the third and s
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2.22.2013

Strength: 5,3,3,2,2 reps of Front Squats WOD: 8 Min AMRAP 8 Hang Power Clean (95/65) 8 Box Jumps (24/20) 8 Push Press (95/65)
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2.21.2013

Skill: 15 Minutes to practice Ring Dips WOD: 30 Dumbell Snatches -Right Arm (35/25) 30 Dumbell Snatches – Left Arm (35/25) 150 Abmat Sit Ups For Time
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2.18.2013 “Power Lizzy-Ish”

Strength: 2-2-2-2-2 Reps of Power Clean *Rest 90 seconds between sets WOD 21-15-9 Power Clean (115/75) Hand Release Push Ups
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2.16.2013 “Half Murph”

“1/2 Murph” 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
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2.14.2013

Tomorrow (Friday 2.15.213) we will be hosting our first “Friday Night Mixed WOD” to get all athletes ready for the open. Be sure to check out the Schedule HERE, as the event will alter Friday’s normal class times. 15 Minutes to Practice Pistol Squats WOD: 21-15-9 Ket
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2.13.2013 – DL/Brp/SqCln/Brp/OHS/Brp

“When we train to become better at life, we become better at everything.”   WOD: 400m Run 20 Deadlifts (225/155) 20 Burpees 20 Squat Cleans (135/95) 20 Burpees 20 OHS (95/65) 20 Burpees 400m Run *Use only 1 bar. Load weight appropriately.
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