Thursday, January 18th, 2018: Pregnancy: Perspectives for Trainers and Athletes

January 17, 2018

Warm-up: deadbugs drills 10 squat cleans (empty barbell) 5 good mornings 5 strict press 5 push press GYMNASTIC STRENGTH/CONDITIONING For time: 12 min cap 9/7/5 Bar Muscle Ups Burpees w/ plate 45/25 C2b Pullups WOD “Meet you in 5” 5 RFT: 25 min cap (including rest) 7 Squat Cleans 155/105 7 STOH 155/105 7 burpee […]

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Wednesday, January 17th, 2018: How to Start CrossFit

January 16, 2018

Warm-up: 3x 5 thursters 5 pullups 5 wall balls STRENGTH Thruster Find 1 RM WOD “Under the Bridge” 5 RFT: 15min cap 18 wall balls 20/14 15 t2b 9 hspu Blog: How to Start CrossFit December 31st, 2017  LIFESTYLE Comments 7 Want to change your life with fitness? You can. All you have to do is […]

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Tuesday, January 16th, 2018: BANNED: WHAT HAPPENS WHEN YOU’RE CAUGHT CHEATING

January 15, 2018

Oly Class Tonight! 7:30-8:30PM Warm-up: 5 pullups 1 max attempt deadhang hold from rig 5 thrusters 10 air squats STRENGTH Bench Press 3×15 50-65% WOD “ Straight Flush” 15 min amrap 7 thrusters 75/55 8 hang power snatch 9 sdhp 10 air squats Blog: BANNED: WHAT HAPPENS WHEN YOU’RE CAUGHT CHEATING JANUARY 3, 2018 FEATURES […]

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Monday, January 15th, 2018: This Is the Moment His Life Changed

January 14, 2018

Warm-up: 3x 5 situps 5 hollow rocks 5 hang muscle cleans 5 hang power cleans Strength- Hang Power Clean Find 1 RM WOD “Curve Ball” For time: 15min cap 100 double unders, 50 situps 25 med ball squat cleans 20/14 80 double unders, 40 situps 20 mbsc 60 double unders, 30 situps 15 mbsc 40 […]

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Saturday, January 13th, 2018: Teams of 3 Station WOD

January 12, 2018

“Any Minute” Teams of 3 On the minute x24 (6 rounds) Station 1: 1 round of Cindy Station 2: 10 hang power snatches 95/65 Station 3: Max Cal Row Station 4: Rest -Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts […]

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Friday, January 12th, 2018: Dave Castro Drops First Hint for 2018 CrossFit Open

January 11, 2018

Warm-up: 2x 2 muscle snatches 2 hang power snatches 2 power snatches 5 squat snatches 2 sdhp 2 strict press 2 push press STRENGTH- Snatch 2@75%, 2@80%, 2@85%, 2@90%, 2@95% WOD “First Degree” For time: 18min cap 27/21/15/9 Wall balls 20/14 SDHP 75/55 Box jumps 24/20 Push Press 75/55 Cal Row Blog: Dave Castro Drops […]

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Thursday, January 11th, 2018: The CrossFit total

January 10, 2018

Warm-up: 10 low ring turn overs (practice the turnover of the muscle up) 10 scab pullups 5 power snatches (each weight for wod) GYMNASTIC/STRENGTH/CONDITIONING 30 ring muscle ups for time (sub 50 pullups for time) WOD “Don’t Burp Up” For time: 40 min cap (including rest) 5 Rounds 12 power snatch 75/55, 12 bar facing […]

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Wednesday, January 10th, 2018: Training Age

January 9, 2018

Warm-up: 10 good mornings 10 situps 5 pushpress 5 back squats STRENGTH- Thruster 6×2 build up (from the ground) WOD “Toaster Oven” 10 RFT: 15min cap 5 back squat 155/105 5 stoh 5 strict hpsu L1: 65/35 L2: 75/55 L3: 95/65 L4: 115/80 Blog: How Old Is Your Muscle-Up? BY HILARY ACHAUER January 2nd, 2018  INSTRUCTION […]

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Tuesday, January 9th, 2018: Lessons from 2017

January 8, 2018

There will be an Olympic Lifting Class at 7:30pm today! Warm-up: 10 good mornings 10 situps 5 deadlifts 5 front squats STRENGTH- Deadlifts – 3×8 @65-75% WOD “The High Jump” 3min AMRAP x 5 Rounds 10 Front squat 185/135 10 box jumps 30/24 Max Cal Row Rest 3 min L1: 75/55 L2: 95/65, L3: 115/80, […]

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Monday, January 8th, 2018: RESOLVE TO SMASH YOUR GOALS

January 7, 2018

Warm-up: 2rds 5 muscle cleans 5 high hang power cleans 5 hang power cleans 5 squat cleans STRENGTH- Hang Power Clean- 6×2 @85-95% WOD “Clean Shave” 3 RFT: 15 c2b pullups, 12 lat bar burpees, 9 squat cleans 135/95 L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 Blog: RESOLVE TO SMASH YOUR GOALS 2018 is […]

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