WOD 6/5/14

Every 1 mins for 10 mins: 3 Position Snatch 90% 1RM For time: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s Buyout Handstands Hollow and Arch Body…

WOD 6/3/14

Every 1 minute for 10 minutes: Squat Clean & Jerk 1 Squat Clean & Jerk, 90% 1RM 3 rounds for time of: 7 Jerks, 115/75 lbs 7 Toes-to-bars 50 Double Unders Buyout Handstands Hollow and Arch Body work Check out the progressions on the picture of Erin Tieder USA.  Notice pictures 3 and 4.  In…

WOD 6/2/14

Back Squat (High Bar) 6-6-6-6-6-6 Band Deadlift 6×3 at 50% 1RM Then: 21-15-9 reps, for time of: Back Squat, 1x bodyweight Deadlift, 1x bodyweight Burpee Buyout Handstand Holds and Walks Connectivity Drills Please Take a moment to read the perfect handstand from http://theoutlawway.com/doctrine/outlaw-connectivity-doctrine/ The Perfect Handstand The ability to hold a handstand requires equal parts…

WOD 5/30/14

Max Effort Lower Body Back Squat (High Bar) : 3 Rep Max Complete as many rounds as possible in 10 mins of: 20 Kettlebell Snatches, 24/16 kg 20 Weighted Box Step-ups, 24/16 kg 20 Handstand Shoulder Touches* * If you can Handstand Walk, complete a 40′ Handstand Walk instead Buyout Handstand Holds 4x 1 minute.  Try…

WOD 5/29/14

Every minute on the minute for 10 mins:

3 Snatch Pulls, 100% 1RM
Complete as many rounds as possible in 15 mins of:
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
3×10 Deficit Snatch Lift offs

Kettlebell WOD 5/29/14

How to relate kettlebell work to CrossFit.  The following article gives examples of kettlebell exercises to work on in order to improve your Crossfit skills:  http://www.fitocracy.com/knowledge/kettlebell-workout-for-size-and-strength/?utm_source=Fitocracy+Users&utm_campaign=61a15f3d2f-limiting_beliefs&utm_medium=email&utm_term=0_c1f25ec28f-61a15f3d2f-248476493   Kettlebell WOD 5/29/14 Warmup: 3 Arm Bars 3 TGUs 3 Prying Goblet Squats Skill: Heavy one-arm swings – EMOM 8 minutes Workout – Paired Sets – 30 seconds…

Memorial Day Murph WOD Recap

We had a great turnout for our annual Murph workout on Memorial Day yesterday! Our 9AM group was around 40 people with several first-time guests and then we had about 15 or so in a second group at 10:30. The humidity added a little extra suffering to the workout, but everyone did SUPER and put hard work into this in order to honor Lt Michael Murphy and the rest of our fallen Americans on Memorial Day.