WOD 2/1/14

For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2.  One person working at a time except during double unders.  Must complete buyin of double unders before moving onto…

WOD 1/31/14

Dynamic Effort Lower Body

Banded Box Squat 6×3 at 70% 1RM

Seated Good Morning 4×8


21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs


150 Banded Hamstring Curls

4×20 Straight Leg GHD

WOD 1/30/14

Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes.  Singles or Doubles jump as…

Kettlebell WOD 1/30/14

This the second workout of the Viking Warrior Conditioning program – it is the same number of reps as Tuesday’s VWC work. Each week, we will add time to it, eventually working our way up to 20-25 minutes of work in the program.  Please feel free to reach out to any of the coaches at CrossFit…

Kettlebell WOD 1/28/14

Tonight is our first formal round of Viking Conditioning.  Viking Conditioning is a proven protocol for improving vo2max or maximum oxygen uptake.  A critical component of high level CrossFit performance. You can read more from our blog here Warm Up •5 Prying Goblet Squats •5 Hip Bridges •5 Haloes each side •3 TGU each side…

Viking Warrior Conditioning

With the upcoming CrossFit Games Open and the ongoing vo2max improvement contest Christine and I landed upon the Viking Warrior Conditioning workouts.  This kettlebell snatch protocol has delivered massive improvements in maximum oxygen uptake in countless athletes.  Whether you are a CrossFit athlete ot fighter one thing is simple.  Put two athletes side by side…

Barbell Club 1/27/14

Bulgarian Clean and Jerk 10×1 at 85%

Clean Pull 7×2 at 120%

Front Squat 7×3 at 90%

Press Behind Neck 4×4 at 85%

Straight Leg GHD

All lifts are based on percent of actual Clean and Jerk
All Presses are based upon front rack press
Squats are based upon squats