WOD 09/01/16

8 Minutes of Hip/Rack Mobility (Click links for details) A1- WU- 5 Minute AMRAP @50-70% RPE of: 150M Row 5 D.B. Goblet Squat (HBD) 5 Each D.B. Goblet Lunge A2- For Quality- 50 Hollow Rock/Superman (Arch) Rock   -5 Minute Cap B1-…
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Training the Energy Systems

By: Jenessa Connor Ask most CrossFit athletes what they like about CrossFit, and you’re guaranteed to hear something about the variety an average WOD delivers – only when the clock strikes 8 p.m. and Wodify updates do you know if the…

WOD 08/31/16

8 Minutes Shoulder/Hip Mobility (Click links for details) A1- WU- The Dot Drill (All 5 patterns) A2- 30 Seconds To WU + Cory= For Time: 200 Double Unders (Max Reps/Practice)   - 6 Minute Cap B- Tambot= For Time: 10 Power Clean…

WOD 08/30/16

8 Minutes Hip/Back Mobility (Click links for details) A1- WU- 500M Row @80% RPE A2- NFT- 20 Each Banded DeadBug (Take off your shoes) 20 Banded Glute Bridge (Toes Up) 20 USSR K.B. Swing (HBD) B- Hang Power Clean- 8 Minutes To WU To…

WOD 08/29/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A- WU- NFT- 200M Run/100' Crab Wak Forward/Backward/30 Air Squats B- Squat- 5@65% of 08/22/16 EMOM For 6 Minutes @22X1 C- HSPU- 1-5 Strict Every 45 Seconds For 9 Rounds @21X1 D-…

WOD 08/28/16

8 Minutes of Hip/Wrist Mobility (Click links for details) A- WU- 2 Rounds of: 50 Calorie Bike or Row (Damper 8/5) @80-90% Sustainable Pace; 1:1 Rest To Work Ratio B- Power Snatch- 5 Minutes TO WU + 5 @65% of 08/21/16 EMOM For 5 Minutes C-…

WOD 08/27/16

8 Minutes of Shoulder/Shoulder Mobility (Click links for details) A1- WU- 400M Run@50-80% RPE A2- WU- 5 Minutes To WU Muscle Up/HSPU/K.B. Swing B- Half Nate= 10 Minute AMRAP of: 2 Muscle Up or 2 Jumping Muscle Up or 2 MUAD 4 HSPU…

WOD 08/26/16

8 Minutes of Shoulder/Hip/Wrist (Click links for details) A- WU- NFT- 200M Run @50-90% RPE + 20 Squat Clean + Thruster (45/35/15/PVC) B- Power Clean + Power Jerk- Build To A Heavy Triple   -18 Minute Cap C- Reebok CrossFit Open…

Athlete of the Month: September 2016

Elaine Kanak By: Jenessa Connor Elaine Kanak September is a special month for Elaine Kanak, and not just because she’s this month’s featured athlete. In just a few short weeks, she’ll be welcoming her first child into the world!…

WOD 08/25/16

8 Minutes Hip/Rack Mobility (Click links for details) A1- WU- 30 Calorie Row (Damper 8/5) @50-70% RPE A2- 2 RNFT of: 5 Each Front Racked Lunges (45/35/15/PVC)/5 Strict Chin Up/10 Hollow Rock B- Front Squat- Build To A Challenging Triple…

WOD 08/24/16

8 Minutes Hip/Shoulder Mobility (Click links for details) A1- WU- 200M Run @50-80% RPE A2- 3 Rounds of: 100M Sprint @100% Very Very Hard Pace; 3 Minutes Rest Between Rounds A3- 2 RNFT of: 3 WallWalk or Inch Worm 25 Banded Pull Apart B-…

WOD 08/23/16

8 Minutes Hip/Back Mobility (Click links for details) A1- WU- 750M Row @80-90% Sustainable Pace A2- 2 RNFT of: 10 Hollow Rock 10 Each Single Leg Glute Bridge 8 Each Leg K.B. Single Leg RDL (2/1.5/1/.75 Pood) B- Hang Clean- Build…

WOD 08/22/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 400M M.B. Jog (14#/6#MB) @70% RPE (Sustainable Pace) A2- 2 RNFT of: 10 WallFacing Prisoner Squats 15 GHD Hip Extension 10 Banded DeadBug (Take your shoes off) 10…

WOD 08/21/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- 4 Rounds of 60 Seconds Max Distance Row (Damper: 4/2) or Air Bike @ 80-90% Hard But Sustainable Pace; 60 Seconds Rest Between Rounds A2- NFT- 5 Each PVC Pass Through…

WOD 08/20/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- Run 600M Relay (400+200M) @70-90% RPE; 2 Minutes Rest B- 5 Rounds of: 5 Push Press (115/75 ) 2 Rounds of Cindy@ 80-90% Hard But Sustainable Pace; 2 Minutes Rest…

WOD 08/19/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 400M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace 20 Squat Clean WallBall (20#-10'/14#-9') B- Clean & Jerk- 1/1/1/1/1@90% of 07/29/16; 1:20-1:80 Seconds…

WOD 08/18/16

8 Minutes of Hip/Rack Mobility (Click links for details) A1- WU- 250M Row @70-80% RPE A2- 2 RNFT- 10 Each Alternating Lunges 10 Each Jump Lunges 15 Tuck Up B- Front Squat- 3X3@90% of 07/28/16 @21X1; 120-180 Seconds Rest Between…

WOD 08/17/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 1 Minute Air Bike @50% RPE A2- Air Bike Sprint- 3 Rounds of: 15 Seconds Max Distance @95% Very Hard Pace (not sustainable); 1:05 Seconds (1:45) Rest Between Rounds A3-…

WOD 08/16/16

8 Minutes of Hip/Back Mobility (Click links for details) A1-WU- 2 Rounds of: 500M Row@1k T.T. Trial Pace; 2 Minutes Rest Between Rounds A2- 2 RNFT of: 10 Hollow Rock 10 Each Single Leg Glute Bridge 8 Each Leg K.B. Single Leg RDL (2/1.5…

WOD 08/15/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A- WU-  3 Rounds of: 20 Second Bike Sprint Distance @95% Very Hard Pace (Not Sustainable); 2 Minutes Rest Between Efforts B- Squat- 8 Minutes To WU + 3/3/3/3/3 @93-100%…

WOD 08/14/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 4 Minute AMRAP @50% RPE of: 10 Calorie Row (Damper 4/2) 5 Snatch Pos 1 (45/35/15/PVC) 10-20 Banded Pull Apart B- Snatch- 6 Minutes To WU + 3 Every 90 Seconds…
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