SS: Take 12:00 to work to a heavy but non-maximal Hang Snatch (from the power position). Prep work: 3 rounds of: 3 Muscle-Ups 5 Thrusters 115/75 15 Double-Unders Rest 1:00 If scaling: 3 rounds 5 thrusters 115/75 75 single unders Rest 1:00 WOD: 15.3 Complete as many rounds and reps as possible in 14 minutes of:...Read More
SS: 8 Round Tabata 1 Arm Alternating Dumbbell Snatch WOD:”Isabel” 30 Snatches For Time 135/95 Mobility/Recovery: Do some light rowing or a short jog, foam roll, use bands, stretch and rehab for rest of class.Read More
SS: 5×5 Pause Front Squat @50% *5 Second Pause in bottom, explode up. Please stick to 50% especially if you are doing SPD this weekend! WOD: “For Time” 25-20-15 Box Jumps 24/20 DB Push Press 30/20 Walking Lunge (Ea.) Double UndersRead More
Everybody gets the Endurance WOD today. For you extra committed runners, you may extend your mile run AFTER Grace up to 3 miles. SS: 12 Minutes of Athletes Choice: Pick ONE, and max it: Strict Press, Push Press, Push or Split Jerk. *Athlete may choose exercise, grip (Jerk or snatch grip) and with that goes...Read More
SS: 12 Minutes to work to a Heavy but NOT Maximal Hang Squat Snatch Prep work: Alternating every 30 Seconds for 6 Minutes: Rounds 1&2: 2 OHS 115/75 3 Strict Pullups Rounds 3&4: 3 OHS 115/75 3 Pullups (Butterfly or Kipping) Rounds 5&6: 4 OHS 115/75 3 C2B Pullups *If scaling the weight for the...Read More
I know this food may be wrong for a CrossFit coach, but for a Wrestling Coach at the last school tournament of the season I am overjoyed to partake.Read More
A CFL Athlete spoke with me yesterday about how they were impressed with one of our Coaches and wanted to let Frank and I know over email. I was overjoyed to hear of the compliments. We also talked about how nice it would be to get positive emails when we recognize things we value. I...Read More
SS:10×2 Push Press working to a 2RM WOD:”DT” “5RFT” 12 Deadlifts 9 Hang Power Clean 155/105 6 Push Jerks SS2: 3xME Weighted Push up (Plate on back) 45/25Read More
