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Wednesday- 6/21/2017

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WOD- Wednesday 6/21/2017

1. Snatch Complex (6-6-6-6-6)

    -3 Power Snatch + 3 OH Squat

    -Minutes 0-8: build in complex, goal is no missed reps/ keep it moderately light.
2. Hang Squat Snatch; (2-2-2-2-2)
    -Minutes 8-16
-15 Snatch (55/75)
-10 D-ball cleans (50/75)
-5 burpees


Now that you know the buzz about today’s Strength and MetCon piece, head on over to The Coaches Corner to read about how olympic lifting affect your overall health and fitness!


Tuesday- 6/20/2017

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WOD- Tuesday 6/20/2017

Skill Session
A. Bar Muscle-ups (3-3-3-3)
  -scale: 6 CTB Pullups
B. Dumbbell Complex; (15-15-15-15)
  -5 DB Power Clean + 5 DB front squats + 5 DB STOH
C. Sprint 50M (Time)
   -In the alley: start from a dead-stop.
-10 DB Power Cleans (35/50)
-10 DB Thrusters (35/50)
-10 BMU/ 20 CTB Pull-ups
-100 DU/ 200 SU


Monday- 6/19/2017

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**QUICK NOTE: You may have noticed that our blog is now organized by different discussion topics.

From now on ‘Latest WOD’ will just have the workout.  Any articles that your coaching staff writes will go under one of the different topic areas (Coaches Corner or Nutrition mainly).  Thanks!

WOD- Monday 6/19/2017

Deadlift (5-5-5+)
-5 @ 65%
-5 @ 75%
-5 @ 85%**

**Round Down;
(1RM) : (Lbs to round down)
-0-150: #5
-150-250: #10
-250-350: #15
-350+: #20

For Time:
30 Clean and Jerks, 135# / 95#

Time cap: 8



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WOD- Thursday 6/15/2017


With a Partner

3 Rounds for Time;
-20 D-ball Cleans (50/75)
-20 Cal. Row/AD
-200ft D-Ball Carry (50/75)

Time cap: 12

20 minutes of guided mobility and yoga based exercises focused on relaxation and improvement of range of motion



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WOD- Saturday 6/10/2017

Skill Session
A.  Partner Leg Throws (30-30-30-30)
B.  D-Ball Carry (150-150-150-150)
C.  Overhead Walking Lunges (20-20-20-20)
   -Single DB overhead, 20 total, switch arms half-way.
With a Partner!

-40 Air squats
-20 D-Ball Cleans (50/75)
-20 Sit ups
-20 DB Snatches (35/50)



World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

  • Coach Greg Glassman, CrossFit Founder and CEO (Courtesy of CrossFit Inc.)