Saturday, October 28th, 2017: Team Wod

October 27, 2017

“100 proof” Teams of 3: 100 cal row 100 box jump overs 24/20 100 thrusters 95/65 100 chest to bar 100 thrusters 95/65 100 box jump overs 24/20 100 cal row

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Friday, October 27th, 2017: Reaching your full potential

October 26, 2017

Warm-up: 200m jog 200m row 10 pass throughs 10 figure 8’s 10 strict press 5 strict cleans 5 power cleans 5 squat cleans Strength Power Clean- Find 1 RM Wod “Dead Ahead” 4 RFT: 14 min cap 21 deadlifts 135/95 15 box jump overs 24/20 9 stoh 135/95 L1: 65/35 L2: 75/45 L3: 95/65 L4: […]

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Thursday, October 26th, 2017: HOW THE MOVEMENT FIX WORKSHOP RUINED ME

October 25, 2017

Warm-up: 200m jog 200m row 10 pass throughs 10 figure 8’s 10 strict press 10 push press 10 jerks Conditioning Death by 10m (in the gym 5.5 mats) ***Max out at 20 min Wod “Up Dog” For time: 30 min cap 800m run, then: 5 Rds of: 8 hspu 16 DB snatch 50/35 24 kb […]

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Wednesday October 25th, 2017: CrossFit Kool-Aid

October 24, 2017

Warm-up: 200m jog 200m row 10 pass throughs 10 figure 8’s 10 strict press 10 push press 10 jerks Strength Strict Press- Find 1 RM Wod “Knotted Up” 15 min amrap 200m run 2 rope climbs Blog: Why I started drinking the CrossFit Kool-Aid (and actually liked it) By Sosha Lewis – October 17, 2017 Share on […]

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Tuesday October 24th, 2017: Macro Counting

October 23, 2017

Warm-up: 200m jog 200m row 10 pass throughs 10 figure 8’s 10 pause back squats (3 seconds) 10 back squats (empty bar) Strength Power Snatch 5×5 touch and go (build up) Wod “Lead Foot” Amrap 4 27/20 cal row 27 burpees 27 C2B pullups Rest 4 min – Amrap 4 min 21/15 cal row 21 […]

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Monday October 23rd, 2017: I Don’t Love My ‘Flaws’ but Weight Lifting Helps Me Stop Thinking About Them

October 22, 2017

Warm-up: 200m jog 200m row 10 pass throughs 10 figure 8’s 10 pause back squats (3 seconds) 10 back squats (empty bar) Strength Back Squat- Find 1 RM WOD “Double or Nothing” 3 RFT: 15min cap 75 double unders 50 air squats 15 power cleans 135/95 L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 Blog: […]

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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)

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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, […]

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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 […]

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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: […]

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