Wednesday September 27th, 2017: Training in your 20’s vs 40’s

September 26, 2017

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility High Knee Tucks – 15 Russian Twists – 20 KB Snatches – 15 each arm Strict Pullups – 20 Ring Dips – 20 STRENGTH- Strict Press 5×5 @75-80% WOD “Head to Toe” 10min amrap 10 t2b 10 burpees Blog: The Differences Between Training In Your […]

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Tuesday September 26th, 2017: How much is happy hour costing your fitness?

September 25, 2017

WARM UP Hip mobility Squat therapy Sampson stretch w/ hamstring Pigeon stretch Butterfly stretch Active spiderman Active scorpion Cossack squats Skier squats Good mornings Plate squats STRENGTH/CONDITIONING EMOM 12 4 thrusters 115/80, 8 kb sdhp 2/1.5, 12 situps L1: 65/35 L2: 75/45 L3: 95/65 ADV: 155/105 WOD “Captain Crunch” AMRAP 4: 3 rounds: 12 Deadlifts […]

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Monday September 25th, 2017: Ragnar Races- CrossFit Division

September 24, 2017

WARM UP Hip mobility Squat therapy Sampson stretch w/ hamstring Pigeon stretch Butterfly stretch Active spiderman Active scorpion Cossack squats Skier squats Good mornings Plate squats STRENGTH- Back Squat 5×5@ 75-80% WOD “Rip it Up” For time: 20min cap 40 cal row 400m run 40 kb swings 2/1.5 800m run 80 air squats 80 double […]

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Saturday September 23rd, 2017: Partner Wod

September 22, 2017

“GS 24” 4 Rounds For Time (with a Partner) 800 meter Run 50 Wall Balls (20/14 lb) 50 Burpees 50 Pull-Ups *Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups […]

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Friday September 22nd, 2017: Overtraining Concerns?

September 21, 2017

Warm-up: 10 good mornings (empty barbell) 10 pass through’s 10 figure 8’s 200m Run 400m Row 600m Bike 10 situps 5 muscle snatches 5 power snatches (increasing depth) 5 squat snatches STRENGTH Snatch – Find 1 RM WOD “Stomach Sick” 20min amrap 400m run 12 t2b Blog: How Looking Inside Helps You Deal with Overtraining […]

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Thursday September 21st, 2017: Internal vs External Motivation

September 20, 2017

Warm-up: 10 good mornings (empty barbell) 10 pass through’s 10 figure 8’s 200m Run 400m Row 600m Bike 10 situps CONDITIONING W/ a partner- 4x400m relay **must tag partners hands at stairs, record total time to finish the four 400m runs WOD “Frank the Tank” 5min amrap, rest 5 50 wall ball buy in then:12 […]

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Wednesday September 20th, 2017: PR Thoughts

September 19, 2017

Warm-up: 10 good mornings (empty barbell) 10 pass through’s 10 figure 8’s 200m Run 400m Row 600m Bike 10 situps 10 deadlifts 10 power cleans 10 lunges (bodyweight) STRENGTH Deadlift- Find 1 RM WOD “Oh No Curtis P’s” For time: 30min cap 100 Curtis P’s 95/65 **Curtis P= 1 power clean, 1 FR BB lunge […]

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Tuesday September 19th, 2017: A Long Pursuit to Excellence

September 18, 2017

Warm-up: 10 good mornings (empty barbell) 10 pass through’s 10 figure 8’s 200m Run 400m Row 600m Bike WOD “Barbara” 5 rounds (40min cap) 20 pullups, 30 pushups, 40 situps, 50 air squats rest 3mins between rounds *score is total time; including rest Blog: A Long Pursuit in the Same Direction SEPTEMBER 2, 2017 BY JOSH LITTAUER | […]

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Monday September 18th, 2017:  2017 CrossFit Games Invitational

September 17, 2017

Warm-up: 10 good mornings (empty barbell) 10 pass through’s 10 figure 8’s 200m Run 400m Row 600m Bike 5 power cleans (increasing depth each rep) 5 squat cleans 5 strict press 5 push press 5 jerks (push or split) STRENGTH Clean & Jerk- Find 1 RM   WOD “Torch Bearer” For time: 10min cap 21/15/9 […]

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Saturday September 16th, 2017: 3 person team wod

September 15, 2017

“Hard Labor”  Teams of 3: AMRAP 25: 125 Calorie Row, 100 Power Cleans 135/95 125 Calorie Row, 80 Push Jerks 125 Calorie Row, 60 Front Squats 125 Calorie Row, 40 Clusters Announcements: -Thank you to all our competitors and volunteers who made the competition a success! -Our yearly maintenance fee is coming up in September […]

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