4th of July

July 2, 2013

Warmup  Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Pushup Complex Ring Rows – 20 GHD Back Extension – 20 Shoulder Therapy Handstand Holds 3×10 secs Skill Snatch Balance WOD 50 Burpees 20 Snatches 95/65 25 Burpees 10 Snatches Schedule Thursday the 4th, 8:00/9:00am Friday 8:00/ 9:00/ 12:00 4th of July The next couple […]

Read more

Athlete of the Month (July) – Kate McLoughlin

July 1, 2013

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility 250m Row Supermans Good Mornings KB Swings – 20 Double Unders – 40 Skill strict press 5×5 increase weight each set WOD 4 rds 15 front squats with kb 2/1.5 30 DU’s 15 SDHP 2/1.5 30 BJ 24/20 Athlete of the Month (July) – Kate […]

Read more

You Know Your A CrossFitter When…

June 30, 2013

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Squat Therapy Pushup Complex Shoulder Therapy GHD Situps – 40 Strict Pullups – 10 Skill back squat 1×8 @ 65% 1×8 @75% 1×6 @80% 1×6 @ 85% WOD 18 min amrap 20 hand release pushups 30 abmat situps 20 kb 1.5/1 You Know Your A […]

Read more

Partner WOD

June 28, 2013

  Impossible is nothing….   10 Min AMRAP 20 Alt Wallballs 20 Alt Box Jumps 24/20 20 K2E rest 1 Minutes 8 Min AMRAP 16 Alt Pullups 16 Alt Situps 16 Alt Pushups rest 1 Minute 10 Min AMRAP 60 Double Unders 60 KB Swings

Read more

Patience is a Virtue!

June 27, 2013

Persistence is far more important that Perfection Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Shoulder Therapy Row 500m KB Swings – 20 Pushup Complex Double Unders – 20 GHD Back Extension – 20 Skill Front Squats (12 mins to find 3 rep max) WOD 12 Min AMRAP 2 Muscle Ups 20 Snatches […]

Read more

Show Support for NHCF this weekend!!!

June 26, 2013

There are not shortcuts to any place worth going!   Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Good Mornings Russian Twits Skin the Cat Wall Squat (hold 3 minutes in deep squat) Shoulder Therapy Work On Double Unders Skill Box Jumps (max height) WOD 10-9-8-7-6-5-4-3-2-1 HSPU KB Swings (2/1.5) Box Jumps 30/24 […]

Read more

Inside The Gym and Out

June 25, 2013

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility KB Swings – 20 Ring Dips – 15 Shoulder Therapy Good Mornings Snatch with 45lbs – 10 GHD Situps – 30 Skill Kipping/ Butterfly Fran 21-15-9 Thrusters 95/65 Pullups     Inside The Gym and Out by Coach Jmac Are you the same person outside […]

Read more

Just 3 Things!

June 24, 2013

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Ring Rowa Dynamic 90’s 500m Row Skill Pistols must complete 50 WOD – 20 Min AMRAP 50 Double Unders 25 Wallballs 15 Hang Clean and Jerks 115/75 100m Farmers Sprint 1.5/1 Just 3 Things! Someone asked me the other day, was […]

Read more

SuperFit Paleo Challenge

June 23, 2013

Warmup Sampson Stretch Sholder Pass Figure 8’s Run 800M Then 5 rounds of Cindy Skill 15 Mins to find 1RM Power Snatch  WOD 3 Rounds for time 10 Deadlifts (275/225) 15 Lateral barbell Burpees 20 T2B SuperFit Paleo Challenge Are you interested in losing weight, improving your health or bettering your performance in the gym (or […]

Read more

Team WOD

June 21, 2013

  WOD 1: 6 Min AMRAP Max Reps Overhead Squat (95/65) *If unable to go Rx’d 2 reps = 1 1 Minute Rest then… WOD 2: 4×400 m Relay (w/25lb plate) 200 Double Unders 160 Push Ups 120 Box Jumps 20/18 80 Toes 2 Bar 40 Deadlifts (185/135) 20 Thrusters (135/95) 100 m Leap Frog […]

Read more
Page 30 of 72« First...1020...2829303132...405060...Last »