Monthly Archives: January 2013

WOD 1-31-13

Strength Bench Press – 1 Plus WOD 1 mile run 100 Double Unders 80 Air Squats 60 Sit-ups 40 Burpees 20 Pull-ups 10 Hand Stand Push-ups

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WOD 1-30-13

Strength and Skills a) Cleans- Technique- 15 minutes b) Jerks- Technique- 10 minutes WOD 10 Minute TIME CAP EMOM EVEN MINUTES (0,2,4,6,8)- 5 Clean and Jerks (185/135) SCALE ACCORDINGLY- getting 5 should be challenging but not completely impossible EMOM ODD … Continue reading

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WOD 1-29-13

Strength Back Squat WOD 10 minute AMRAP 8 Air Squats 10 Box Jumps 8 KB Front Squats

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WOD 1-29-13

The Benefits of Squatting: Full body strength but especially the strength, tone and shape of the glutes (bottom) and quadriceps (front of thighs) Huge calorie and fat burner as it works all of the muscles together which sends the heart … Continue reading

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WOD 1-28-13

Happy Monday everyone! Hope you all had a great weekend and are all re-charged and ready for a fun week ahead.  We are on our “ONE PLUS” week for strength this week.  This is our last week of HEAVY stuff … Continue reading

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WOD 1-26-13

WOD 10 Front Squats 135/95 ……or heavier 10 Toes to Bar 50 Double Unders 8 Front Squats 135/95 8 Toes to Bar 40 Double Unders 6 Front Squats 135/95 6 Toes to Bar 30 Double Unders 4 Front Squats 135/95 4 Toes to … Continue reading

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WOD 1-25-13

Strength Bench Press (3 plus) WOD For time 21-15-9 Thrusters (95/65) Burpees  

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WOD 1-24-13

Strength DeadLifts WOD This workout was the Main Site WOD (www.crossfit.com)  on 11/20/2010FOR TIME:  Seven rounds of: 5 Push-ups 10 Deadlifts 10 Pull-ups 20 Double-unders or 80 Singles  

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WOD 1-24-13

Strength DeadLifts (3 PLUS) WOD This workout was the Main Site WOD (www.crossfit.com)  on 11/20/2010  FOR TIME: Seven rounds of: 5 Handstand push-ups 10 Deadlifts (185/135) 10 Chest to bar pull-ups 20 Double-unders    

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WOD 1-23-13

Bring your wrist wraps today!  We have lots of snatches and overhead squats for you today!  Don’t worry if you can’t do muscle ups- you can scale with ring dips! Strength 5 REP MAX OVERHEAD SQUAT- time cap 20 minutes … Continue reading

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