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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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 […]

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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 […]

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