Tag Archive for: weightlifting

WOD 07/08/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- NFT- 30-50 Banded Pull Apart/30-50 Banded Glute Bridge A2- 3 RNFT of: 1 WallWalk/10 Jumping BallSlam (20/15#)/15 Cal Bike B- 3 Power Clean + 2 Jerk- Build up heavy but…

WOD 12/14/15

8 Minutes of Snatch/Squat/Shoulder Mobility (Click links for details) A- WU- 250M Row @50-90% RPE + 7 Rds of: 45 Seconds Max Distance Row (Danper 3/5); 1 Minute Rest B- Power Snatch- 5/5/5 @ 70% of 12/12/15 C- Squat- (all % based…

WOD 9/2/15

8 Minutes of Hip/Shoulder Mobility A- WU- 5 Minute AMRAP @70% RPE of: 100M Run/15 Jumping Squats + 2RNFT of: 12 Each K.B. DeadLift/USSR Swing/Goblet Squat (HBD)   -10 Minute Cap B- Squat- 6-8 Minutes To WU to 75% of 7/29/15 or last 1RM…

WOD 6/13/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- 2 Rounds of: 1 Minute Practice Double Unders + 1 Minute Max Reps BallSlam (20/15#) + 1 Minute Max Reps M.B. Clean (20/14#) + 1 Minute Max Reps PVC BTN Snatch Grip Thruster B- 2012 CrossFit…

WOD 4/19/15

8 Minutes of Shoulder/Hip Mobility A- WU- 2 Rounds of- 30 Seconds Each: HRPU/Strict Chin Up/Row Distance; 15 seconds to transition between movements or 2 Rounds of- 30 Seconds Each: HRPU/Ring Row/Row Distance; 15 seconds to transition between…

WOD 4/12/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 3 Rounds of 30 Seconds each: Max Reps Double Unders/ WallWalks/ D.B. Renegade Row (45/25X2) or 3 Rounds of 30 Seconds each: Practice Double Unders/ Max Reps WallWalks/ Ring Rows B- Press-…

WOD 4/7/15

Workout of the Day A- WU- 2 RNFT of: 10 Calorie Row/10 PVC OHS/10 Prone Pass Through/10 Broad Jump/10 OHS Lunge (5 each) B- Snatch Grip BTN Jerk + OHS- 15 Minutes To A Max For The Complex C- Clean + Front Squat- Max For The Complex +…

WOD 4/1/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15) B- Power Clean + Jerk- 10 Minutes To A Challenging Triple C- Tambot= For Time: 10 Power…

WOD 2/12/15

8 Minutes of Back/Shoulder/Hip/Ankle Mobility A- WU-  3 RNFT of: 200M Row/2 WallWalk/15 USSR K.B. Swing (2/1.5 Pood) - 6 Minute or  3 RNFT of: 5 Inch Worm/15 K.B. DeadLift (24/16Kg)/200M Row - 6 Minute Cap B- 4 Minutes Max Reps: Strict…

WOD 1/26/14

8 Minutes of Shoulder/Hip/Back/Ankle/Rack Mobility A- WU- For Time: 200M Run/20 K.B. Front Squat (20/12Kgx2)/250M Row/10 WallBall (20-10'/14-9') or 200M Run/20 D.B. Front Squat (25/15#x2)/250M Row/10 WallBall (14-10'/12-9')   - 8 Minute…

WOD 11/14/14

8 Minutes of Back/Hip/Ankle Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/Air Squat/Tuck Up B- Squat- Build To A 1RM   - 25 Minutes C- 3 RFT of: 16 D.B. Thruster (45/25x2)/16 WallBall (20-10'/13-9')/16 K2E   -15 Minute…

Olympic Weightlifting Awareness Day

Today is Olympic Weightlifting Awareness Day!! This is our attempt to introduce the sport of weightlifting to the local communities.  Come, join us.  Everyone is welcome, bring your friends and family to try out a class today.   Email:…