31 May 14 – Barbell Club

Barbell Club: 1) Back Squat – 1×10 @ 60% – 3×10 @ 70% 2) Power Clean + Push Press – 1×5 @ 60% – 3×5 @ 70%

30 May 14

Strength: Overhead Squat 7 X 2 @ heaviest possible on all sets.  Rest approximately 2:00 between efforts. Midline/Mobility: Good Morning 3 X 8 @ moderate load.  Focus is on solid posture, flat spine and quality rather than heavier loads. GHD Back Extension 3 X 20 Hollow Rock 3 X :30 on, :15 off Scapula smash w/LAX ball X 3:00 each side.

29 May 14

Partner HELL Chipper WOD: Tabata 1 mile run – hard run X :20, stand still X :10 for the number of rounds it requires to complete 1 mile Wall Ball X 60 (total) – switch as necessary, yet each partner must do equal share of the reps Med Ball Sit Up X 50 each @ 20#/14# – click HERE for video demo Pull Up X 40 total – switch as […]

28 May 14

Today’s WOD brought to you by Coach Lori. Conditioning/Skill: EMOM X 10 rounds: Kettlebell Swing (Hard Style) X 10 @ 53#/35# (scale up or down as desired).  Key here is “hard style”.  Punch hard with the hips, let the arms hang long and relaxed.  Pack the shoulders.  Brace hard at the top of the swing. Conditioning: 5 rounds for time of: Power Clean X 7 @ 135#/95# Hinud Push Up […]

27 May 14

Strength: Bench Press 5 X 5 @ heaviest possible on all sets.  Rest 2:00 between efforts. Strict Press 3 X 8 @ heaviest possible on all sets.  Rest :90 between efforts. Conditioning: Partner Row X 3K for time, switching every 500 meters. Mobility/Corrective: – this series is especially important for those who participated in Monday’s “RJ” Hero WOD.  ALL movements should be slow and mindful. 3 rounds of: Y’s, T’s, […]

24 May 14 – Barbell Club

Barbell Club: PR SATURDAY! Come in and throw around some heavy weights before your weekend celebrations begin. Snatch – Max Clean & Jerk – Max Front Squat – 3RM   Last PR Saturday:

22 May 14

CrossFit Hero WOD, “McGhee”, as posted on the CrossFit main site today: “Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father […]

22 May 14

Conditioning: 30:00 of steady work:  Work fast with minimal rest, yet not rushed or hurried. 1 Arm Kettlebell Push Press X 10 @ 53#/35#, then carry in front rack position X 50 meters Repeat for other side Sandbag run X 400 meters @ 60#/40# Tire Flip X 5 @ heaviest tire you can flip Rope Climb Foot Hand Crawl X length of stall mats Corrective/Mobility: 3 rounds of: Shoulder Sweep […]

21 May 14

Strength: Overhead Squat 5 X 2 @ heaviest possible.  Rest approximately 2:00 between efforts. Conditioning:  21, 15, 9 reps for time of: Sumo Deadlift High Pull @ 95#/65# Wall Ball @ 20#/14# Toes to Bar Mobility: 3 rounds of: Runners Lunge Stretch X 5 slow diaphragmatic breaths each side Seated Wide Angle Forward Fold X 5 slow diaphragmatic breaths Bridge Pose X 5 slow diaphragmatic breath

20 May 14

Conditioning: 5 rounds of steady work: Strict Pull Up or Chin Up (your call) X 7 Box Jump X 9 Burpee X 11 Tire Drag X 20 meters/10 meters Midline/Mobility: 3 rounds of: Forearm Plank  X 1:00 Yoga Squat X 1:00 Pigeon X :30 each side