WOD 09/30/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 4 Minute AMRAP of: 1 WallWalk 5 Ring Row 8/6 Calorie Row (Damper 5/3) @ 85% Somewhat Hard Pace (Not Sustainable) B- Jerk- 2@65/75/85/90% + 1/1@90% of 09/23/16; 2 Minutes…

WOD 09/29/16

8 Minutes of Hip/Rack Mobility A- WU- 5 Minute AMRAP of: 21 Double Unders or 30 Seconds Practice 5 Goblet Squat (24/20/16/12Kg) 5 Each Jumping Lunges 10 Hollow Rock @ 80-90% Hard But Sustainable Pace B- Front Squat- 3/3/3 @100% of…

WOD 09/28/16

8 Minute of Shoulder/OH Mobility (Click links for details) A- WU- 3 Minute AMRAP of: 1 WallWalk or 2 InchWorm 5 Chin Up or 5 Ring Row 15 Double Unders or 30 Seconds Practice @85% Somewhat Hard Pace (Not Sustainable) B- Press- 8 Minutes…

WOD 09/27/16

8 Minutes of Back/Hip Mobility (Click links for details) A- WU- 3 RFQ of: 10 K2E (Hanging Knee Raises) 10 USSR K.B. Swing (2/1.5 Pood or HBD) 10 Calorie Row (Damper 5/3) @80-90% Sustainable Pace B- 1 Hang Clean (Mid-Thigh) + 2 Hang…
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Periodization: What is it, and why does it matter?

By Reuben Pearlman   Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.” Simply, it is the program design strategy that governs…

WOD 09/26/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- 3 Minutes Air Bike @ 80% RPE A2- NFT- 12 OHS @4242 (45/35/15/PVC) 10 Kang Squat (same weight) 10 Squat Jump (same weight) + Max Reps UB Prone BTN Snatch Grip OH Press (PVC) B-…

Athlete of the Month: October 2016

Dave Smanik  By: Jenessa Connor Dave’s been CrossFitting for over three years, and it’s changed his entire perspective. Literally. (He recently added handstand walks to his gymnastics repertoire!) But, in addition to seeing the box…
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You’ve Got Goals

 but Are They S.M.A.R.T.? By: Jenessa Connor You’ve probably been thinking about goals since the day you started CrossFit. Per your basics instructor’s suggestion, you might even have a page or two in your WOD journal dedicated to…

WOD 09/23/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- 30 Calorie Row (Damper 4/2) @80% RPE A2- 3 RNFT of: 1 Wall Walk 10 Alternating Wall Facing Shoulder Taps 10 Each Alternating D.B. Renegade Row (45/25#X2) B- Jerk…

WOD 09/22/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- 3 Minutes Air Bike calories @80% RPE A2- 3 RNFT of: 7 D.B. Goblet Squat (45/25#) 7 Each Goblet Lunges 7 HRPU B- Front Squat- 18 Minutes To Build To A 5RM @ 20X1; 90-150…

WOD 09/21/16

8 Minutes of Shoulder/Hip/Ankle Mobility (Click links for details) A- WU- 3 RNFT of: 10 Calorie Row (Damper 8/5) 10 Each Alternating K.B. Bent Over Row (HBD) 6 K.B. Thruster 6 HRPU B- Press- Build To A Heavy Triple @21X1   -15 Minute…

WOD 09/20/16

8 Minutes Back/Hip Mobility (Click links for details) A1- WU- 500M Row @ 80% RPE A2- 3 Minute AMRAP of: 20 USSR K.B. Swing (2/1.5 Pood or HBD) 12 Box Jump Step Down (24/20" or 20/12") @80-90% Sustainable Pace B- Hang Clean- Build To…

WOD 09/19/16

8 Minutes of Shoulder/Hip/Calves Mobility (Click links for details) A1- WU- 500M Row (Damper 5/3) @80-90% Hard But Sustainable Pace A2- 2 RNFT of: 10 Each Single Leg Glute Bridge 10 Tuck Up 10 Superman 10 Each Alternating Lunge 1 WallWalk…

WOD 09/18/16

8 Minutes of Run/Shoulder/Hip Mobility (Click links for details) A1- WU- 400M Run @ 80% RPE A2- 6 Rounds of: 100M Run @95% Very Hard Pace (Not Sustainable) ;2:20 Rest A3- 3 RNFT of: 5 PVC Snatch Pull (Pos 1) 5 Muscle Snatch (Pos 1) 5…

WOD 09/17/16

8 Minutes of Hip/Forearm/Calves Mobility (Click links for details) A- WU- 800M Native American Run 20# @50-80% RPE B- 3 RFQ- 6 Each Alternating D.B. Snatches (HAP) 6 Each Alternating Pistols (band assisted) 100' Bear Crawl Relay (50'…

WOD 09/16/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- 200M Run @80-90% RPE A2- For Quality- 20 WallBall (20#-10'/14#-9') 25 Ring Row 30 Ab-Mat Sit Up B- Power Clean + Power Jerk- 8 Minutes WU to 85-90% of of 07/29/16…

WOD 09/15/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU-  5 Minute AMRAP of: 8 Calorie Row 8 Each M.B. Back Lunge With Twist (20/15# SlamBall) 15 Ball Slam @80-90% Sustainable Pace B- 2 Snatch Balance + 1 OHS @3212- 2+1@60/65/70/75%…

WOD 09/14/16

8 Minutes of Shoulder/Calves Mobility (Click links for details) A1- WU- 4 Rounds of: 30 Seconds Max Reps Double Unders @80-90% Sustainable Pace; 30 Seconds Rest A2- 2 RNFT- 30 Banded Pull Apart/20 Each K.B. Bent Row (HBD) B1- Press-…

WOD 09/13/16

8 Minutes of Hip/Hip/Rack 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- Clean- 6-8 Minutes To WU To 80-85%…

WOD 09/12/16

8 Minutes of Shoulder/Hip Mobility (click links for details) A1- WU- 200M M.B. Run (20/14#) @50-80% RPE + 15 WallBall (20/14#-Max Height) A2- 2 RNFT of: 10 Banded DeadBug (shoes off) 10 Each Banded Clam Shell 10 Banded Glute Bridge B1-…

WOD 09/11/16

8 Minutes of Shoulder/Hip A1- WU- 1 Minutes Air Bike @50-75% RPE A2- 7 Rounds of: 15 Seconds Bike Sprint @95% Very Hard Pace (Not Sustainable); 1:50 Rest Between Efforts A3- 3 RNFT of: 5 Snatch Pull (45/35/15/PVC)/5 Muscle Snatch/5 Snatch…
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