3.6.15

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OPEN 15.2 RX: 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder will ascend every 3-minutes until […]

3.5.15

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EMOM 10 mins: 1 Snatch, 1 Hang Snatch, 1 OHS @ 70% or +5lbs. 4 Rounds for Reps: RX 1 min Power Snatch (115/75lbs) 1 min Rope Climbs Progressions 1 min Rest ADV PS (95/65) BEG PS (65/35) A Word on Avoiding Injury Most of my injuries were preceded by a gut feeling that I […]

3.4.15

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Strength: 1RM Push Press CrossFit Games Open 14.4 As Many Rounds As Possible in 14 minutes: RX 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots (20/14) 30 Cleans (135/95) 20 Muscle-ups ADV 60-calorie row 50 toes-to-bars 40 wall-ball shots, (14/10lbs) 30 cleans, 115/75 lb. 30 Pull-Ups/30 Dips (alternating every 3 reps) BEG 60-calorie row 50 […]

3.3.15

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For Time: RX 75 Double Unders 50 Russian KBS (70/53) 75 DU 50 Russian Twists (53/35) 75 DU 50 Push-ups 75 DU 50 Russian Twists 75 DU 50 Russian KBS ADV 40 DU or 225 Single Unders Russian KBS (53/35) Russian Twists (44/26) Push-ups on a box BEG 150 SU Russian KBS (35/18) Russian Twists […]

3.2.15

Noah OH

Great job to all the participants of 15.1 Strength: 16 min Alt. EMOM 5 Front Squats at 65% 3 Muscle-Ups (Retest from 1.2.15) RX 21-15-9 Thrusters (95/65) Burpees ADV 75/55 BEG 15-12-9 65/35 Burpees 10 min CAP WEEKLY WOD UPDATE SHOW…  

2.27.15

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“15.1 OPEN WOD” RX: AMRAP 9min: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Then, immediately following AMRAP 6min: Establish 1RM Clean and Jerk SCALED/ MASTER’s RX: AMRAP 9min: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, 85# / 55# Then, immediately following AMRAP […]

2.26.15

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Strength: For 10 minutes, every :30 1 Power Snatch + 1 Overhead Squat @ 75% of 1RM PS “RANDY” For Time: 75 Power Snatches RX: 75/55lbs Adv: 65/45lbs Beg: 50 Hang Power Power Snatch 45/25lbs CROSSFIT GAMES SEASON STARTS TOMORROW… Watch highlights from last year and get in the mood for some fun competition!  

2.25.15

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Strength/Skill: EMOM 10min: 2 Press at 85% or add 5lbs from 1.9.15 10 Weighted GHD Sit-ups STRENGTH RETEST 1.9.15 RX: 3 Rounds for Time: 15 GHD Hip Extensions 30 Kettlebell Swings (53/35lbs) 60 Double Unders Adv: 3 Rounds for Time: 15 GHD Hip Extensions 30 Kettlebell Swings (44/26lbs) 30 Double Unders OR 180 SU Beg: […]

2.24.15

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Strength: Deadlift Find 1RM “Death by Push-up” Complete 1 rep the 1st minute, 2 reps the 2nd minute, 3 reps the 3rd minute, and so on until you can no longer complete the # of required reps within the minute. WHY IS REGAINING WEIGHT SO COMMON? “What’s going on here? It comes down to how […]

2.23.15

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“NUTRITION CHALLENGE “B” PERFORMANCE TEST” RX: For Time: Row 500m 25 Burpees Then, complete 5 Rounds of: 5 Front Squats (135/95lbs) 10 Pull-ups 15 Sit-ups Then, finish with a 500m Row 25 Burpees Adv: Use 115/75lbs Use assistance Beg: Use 65/35lbs RIng Rows *Complete 15 Burpees WEEKLY WOD UPDATE SHOW…