3 Rounds AMRAP 5 min 15 Double unders 10 Pull ups 5 Push Jerks 115/75 Rest 2 minutes between rounds Nerves  I don’t care if I’m by myself or in a group.  I ALWAYS get butterflies before my workout.  What about you?  

Week 3 Deadlift –  Wendler Cycle 5 @ 75% 3 @  85% AMRAP @ 95% Then –  Squat clean and Jerk practice Perform 1 squat clean and jerk every minute on the minute for 10 minutes at approximately 70% of 1 rm. If you do not have a 1 rm, choose a relatively light weight […]

Teams of 2 complete the following for time 3 Rounds 50 Deadlifts 135/95 50 Push ups 50 Knee to elbow 500m Row *One partner works at a time.  Split the reps however you and your teammate would like.

Make up a missed WOD What “Runs” Through Your Mind?

3 x 3 Strict Press @ ~85% 1RM Then for time 10-9-8-7-6-5-4-3-2-1 Strict press Pull ups So what’s the big deal about sugar and why are we trying to get it OUT of  our system?  Check out  The Definitive Guide to Sugar for the answers!    

Courtesy of CFHQ 5 rounds for time 40 Double unders 30 Box jumps 24/20 20 KB swings 1.5/1 From a Coach’s Perspective – THIS is what it’s about!

3 Rounds 10 Back squats ~50-65% 1rm 400m Run 20 Hand release push ups Can a Playground Be Too Safe?  Post thoughts to comments.  

Deadlift – Wendler Cycle/ Week 2 70%  x  3 80%  x  3 90%  x  3+ Skill Work ~ Hang snatches 15 x 1 on the minute @ 70% These snatches are full snatches.  You will end up doing a total of 15 reps, 1 snatch per minute.   The weight should not be heavy.  Practice […]

Partner WOD AMRAP 4 min each station Goblet squats 1.5/1 pood KB swings Burpees *One partner working at a time.  Switch back and forth as needed.  Accumulate as many reps as possible in the 4 minutes allotted each station.  Clock does not stop. The Numbers Don’t Lie

Make up a missed WOD On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy […]