Saturday October 21st, 2017: Solo mission

October 20, 2017

Wod: “It’s a Fight” 5 RFT: 20 cal row 20 push press 75/55 20 box jumps 20” (for everyone) 20 sdhp 75/55 20 wall balls 1min rest *total score includes rest Announcements: -Don’t forget to sign up for Project Purples Push/Pull Event on November 13th, 2017 (25$ registration)

Read more

Friday October 20th, 2017: Low-Carb, High-Fat Diets

October 19, 2017

Warm-up: :30 sec Row 10 lunges 10 airsquats 10 figure 8’s 10 good mornings 10 power cleans increasing depth each rep STRENGTH Power Clean (touch and go)- 6×2 @90-98% WOD “Foliage” 5 RFT: 15min cap 10 power snatch 115/80 10 front rack bb lunges 115/80 10 burpees L1: 65/35 L2: 75/45 L3: 95/65 Blog: Low-Carb, […]

Read more

Thursday October 19th, 2017: The Yeti 100, A Race Report; Or How Not to Run 100 Miles

October 18, 2017

Warm-up: :30 sec Row 10 lunges 10 airsquats 10 good mornings CONDITIONING 5 rounds 1min max cal row 1min max pullups 1min rest Combine cals rowed and pullups for total score WOD “Warpath” For time: 20min cap 800m run 6 rounds “The Chief” 135/95 400m run 4 rounds “The Chief” 200m run 2 rounds “The […]

Read more

Wednesday October 18th, 2017: 30 Miles Deep

October 17, 2017

Warm-up: :30 sec Row 10 lunges 10 airsquats 10 good mornings 10 strict press (empty barbell) 10 push press 10 push jerks 10 strict press STRENGTH Strict Press- 6×2 @90-98% WOD “Rapid Fire” For time: 15min cap 100 double unders then: 1/2/3/4/5/6/7/8/9/10 Kb swings 2/1.5 Push press 95/65 Then: 100 double unders L1: 65/35 L2: […]

Read more

Tuesday October 17th, 2017: 3 Reasons You Should be Watching Videos of Olympic Weightlifter

October 16, 2017

Warm-up: :30 sec Row 10 lunges 10 airsquats 10 good mornings 10 deadlifts (empty barbell) STRENGTH Deadlifts- 3×20 40%, 50%, 60% (goal is to complete all sets UB) WOD “Jury’s Out” For time: 25min cap 90 cal row Then: 3 Rounds of: 30 hang power cleans 115/80 30 wall balls 20/14 L1: 65/35 L2: 75/45 […]

Read more

Saturday, October 14th, 2017: Partner WOD

October 13, 2017

“Jenkins” Partner WOD 40min amrap 50 burpees 400m run 50 kb swings 1.5/1 400m run 50 pullups 400m run 50 pushups 400m run *split work as needed, run together This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed […]

Read more

Friday, October 13th, 2017: Leave your ego at the door

October 12, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 inch worms 200m jog 10 push ups 10 air squats STRENGTH Power Clean (touch and go) 5×3 @85-95% WOD “Barcelona” 14min AMRAP 17 double unders 8 bar muscle ups 20 pistols 17 power cleans 135/95 L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 Blog: Why is it […]

Read more

Thursday, October 12th, 2017: Conquering MS with Crossfit

October 11, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 inch worms 200m jog 10 push ups 10 air squats CONDITIONING 2k row for time WOD ‘Save Yourself” For time: 25min cap 800m run then:  5 rounds 12 t2b 9 squat snatch 95/65 6 hspu then: 800m run L1: 65/35 L2: 75/45 Blog: Conquering MS with Crossfit 27WednesdaySep […]

Read more

Wednesday, October 11th, 2017: To each his own, what lifestyle works for you

October 10, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 inch worms 5 goblet squats 10 good mornings 5 strict press 5 push press 5 push jerks STRENGTH Strict Press 5×3@85-95% WOD “Two to One Ratio” For time: 18min cap 84 cal row 63 wall balls 20/14 400m run 42 SDHP 95/65 21 taters* 1.5/1 *A tater […]

Read more

Tuesday, October 10th, 2017: World’s Fittest CrossFit Fan

October 9, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 inch worms 5 goblet squats 10 good mornings 10 cleans (gain depth with each rep) (muscle clean -> squat clean) STRENGTH EMOM 12 Hang Squat Clean + Squat Clean + Jerk (70-80% of clean and jerk) WOD “Modified Cindy” 10 RFT: 22min cap 1/2/3/4/5/6/7/8/9/10 Clean & Jerks […]

Read more
Page 1 of 7812345...102030...Last »