4.27.15

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Strength: Power Clean 2 reps, EMOM for 10 minutes 3 sets @ 85% 2 sets @ 90% *alternate with :30 Hollow Hold Rx: AMRAP 8 minutes: 5 Deadlifts (275/185lbs) 10 Jumping Touch 12″ (with 2 hands) Adv: AMRAP 8 minutes: 5 Deadlifts (185/135lbs) 10 Jumping Touch 12″ (with 2 hands) Beg: AMRAP 8 minutes: 5 […]

4.24.15

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PreWOD Mobility: Lax Ball Pec Pocket RX: For Time: 100 Thrusters (95/65lbs) EMOM 5 Burpees *start with Burpees Adv: 100 Thrusters (75/45lbs) OR 75 Thrusters (95/65lbs) Beg: 50 Thrusters (65/35lbs) 3 Burpees EMOM GROWING UP STRONG…  

4.23.2015

The Box – CrossFit Kids View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds each of 1 min on 1 min off push ups reverse sit ups plank hold

4.23.15

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FREE GUEST DAY TOMORROW!!! Strength: Press 5 x 5 @ 55/65/70/80/85% RX: For Time: 21 Power Snatch (115/75lbs) Run 400m 15 Power Snatch Run 400m 9 Power Snatch ADV: Use 95/55lbs BEG: Use 65/35lbs Run 200-300m if needed HIGH PROTEIN COFFEE MUG CAKE… Ingredients Here’s what you need to make the chocolate cake: 1 scoop […]

4.22.15

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Strength: Back Squat 10min EMOM 3 sets @ 85% 2 sets @ 90% Alternate with 10 Weighted GHD Sit-ups 5 Rounds for Time: Row 500m Rest 1min btw sets ROWING TIPS… 1. Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not […]

4.21.2015

The Box – CrossFit Kids View Public Whiteboard () Metcon (Time) For Time Run 400m 15 Push Press Run 300m 15 Thrusters Run 200m 15 Deadlifts Run 100 m

4.21.15

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PreWOD Mobility: High Hamstring Barbell Smash “DIANE” For Time, 21-15-9… Deadlifts (225/155lbs) Handstand Push-ups Adv: 155/105# Pike Push-ups Beg: 95/65# Push-ups on Incline 24″+ Skill Session Cash Out: Athlete’s Choice HANDSTAND PUSH-UPS “To start, let’s establish a few things you should have before you look to build your Handstand Push-Up (HSPU) prowess. First, you should […]

4.20.15

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PreWOD Mobility: Hip Opener Shoulder Overhead Distraction “Bear Complex” 5 Rounds for Load: Power Clean Front Squat Push Press (load to back rack) Back Squat Push Press (load to front rack) *Complete this cycle 7x for 1 round *Do not drop bar during the round *Goal is to add weight each round Skill Session Cash […]

4.17.15

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Strength: 10min EMOM Deadlift 3 sets @ 85% 2 sets @ 90% *Alternating 10 Atomic Med Ball Sit-ups RX: 12min AMRAP: 15 Push-ups 20 Box Jumps (24/20″) 50 Double Unders Adv: 12min AMRAP: 15 Push-ups (Incline 20″) 20 Box Jumps (20/16″) 25 Double Unders OR 150 Single Unders Beg: 12min AMRAP: 15 Push-ups (Inclince 24″+) 20 […]

4/16/15

The Box – CrossFit Kids View Public Whiteboard Metcon (AMRAP – Rounds) 8min 10 deadlifts 10 box jumps sprint down and back