WOD

Come As You Are

Wednesday – August 23, 2017 – 170823 Context:   Practice Mobility: Ankle Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Come As You Are” For reps – 4 rounds (As many reps as possible) 1 min pistols 1 min 'heavy' [...]

Bench Press

Tuesday – August 22, 2017 - 170822 Context: Competition Mobility: Hip Skill Practice Warm Up: none Strength: Bench Press - 1 Rep Max Super Set: none Metabolic Conditioning: Buy-in: 15 Bench press (H:65, A:95, P:135) then 5 rounds for time: 15 Abmat Sit-ups Rope Climbs (H: 5 laydowns, A: 1, [...]

Rope a Dope

Monday – August 21, 2017 - 170821 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 1 Snatch - 2 of 14 (7 sets of 1 rep, same weight across, approximately 70 - 80% Super Set: 7 x 3 strict [...]

Jackwagon

Saturday – August 19, 2017 - 170819 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Jackwagon” For time. 5 rounds 10 deadlifts (Health: 75lb / Athletic: 155lb* / Performance: 225lb) 10 dumbbell push press [...]

Dark Weather

Friday – August 18, 2017 - 170818 Context:   Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 5 x 3 Snatch - 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 - 75%). Super Set: 5 x 5 strict [...]

DT

Thursday – August 17, 2017 – 170817 Context: Competition Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min. Metabolic Conditioning: “DT“ 5 rounds for time. 12 Deadlifts (Health: 75lb, Athletic*: 105lb, [...]

Whispering Viking

Wednesday – August 16, 2017 – 170816 Context:   Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 6 x 2 Front BOX squat Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the [...]

Starliner

Tuesday – August 15, 2017 - 170815 Context:   Practice Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions. Strength: none Super Set: none Metabolic Conditioning: “Starliner” For time. 3 rounds 40' suitcase lunge -one dumbbell in one hand- (Health: 15lb / Athletic: [...]

Cool Running

Monday – August 14, 2017 - 170814 Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression) Strength: Bench Press - 3 x 10 of 55% of 1rm Metabolic Conditioning: “Cool Runnings” (CrossFit classic) For time. 21-15-9 Power Clean [...]

Frank’s 5K

Let's run a 5K to Frank's house! We will gather at 7:30am and start together, water break and group picture at Frank's house (about 1 mile) and then finish the loop around back to the gym.  Breakfast party afterwards at the gym with mimosa, orange juice, donuts, bagels and prizes! [...]