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W.O.D.

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.

SWOD:

Deadlift 5/5/5/5/5

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A1) Barbell Rows 10/10/10/10

A2) Weighted Dips 6/6/6/6

A3) Ab Roll Outs 12/12/12/12

 

5 Totally Valid Reasons You Shouldn't Exercise

Drink According To Thirst, Scientists Advise

If The Mess In Greece Is All Greek To You, Then Read This

 

Mobility:

A1) Banded Bully Stretch, 1 min each arm x 2 sets

A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets


WOD:

AMRAP in 8 Minutes

10 Hand Release Push-ups

5 Hang Power Snatches (115#/75#)

10 Goblet Squats (53#/35#)

 

-Rest 3 Minutes-

 

AMRAP in 8 Minutes

10 Box Jumps (24"/20")

5 Bar Muscle-ups (Sub = 5 Pull-ups)

10 Wall Ball Shots (20#/14#)

 

How Mindfulness Training Affects Health

True Warriors

How To Outsmart "I'm Too Busy" And Make Fitness A Habit


Open Gym 9am-Noon

Competitor Training 9:30am-11:30am

 

WOD:

4 Rounds:

200m Run

10 Kettlebell Swings (53#/35#)

5 Power Cleans (155#/115#)

10 Burpees Over Barbell

50 Double Unders (100 Single Unders)

-For Time-

 

Free Intro Workout at 10am

Skill: Power Cleans

WOD:

5 Power Cleans

10 Burpees

15 Jump Rope Skips

200m Run

-15 Minute AMRAP-

 

Perish The Thought

The Beauty Of Strength

You Won't Get "Too Big"


Mobility:

Banded Scapular Mobility: 1 Minute/Arm x 2 Sets

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Couch Stretch: 1 Minute/Leg x 2 Sets

 

SWOD:

"CrossFit Olympic Total"

Snatch 1-1-1

Clean & Jerk 1-1-1

After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.

 

7 Ways To Use Stoic Philosophy To Improve Your Health And Happiness

Fasting Late At Night Good For The Brain

5 Ways To Push Past A Squat Plateau

Julie Foucher's Biggest Challenge


Benchmark WOD

"Jackie"

1,000 Meter Row

50 Thrusters (45#)

30 Pull-Ups

-For Time-

 

Skillwork:

A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5

A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets

A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets

 

3 Exercises To Eliminate Wrist Pain

The Truth Hurts: Part 2

Zone Meal Plans


WOD:

Re-Test from 04/06/2015

1 Mile Run

-For Time-

 

SWOD:

A1) Bulgarian Split Squats 8/8/8/8

A2) Weighted Dips 6/6/6/6

A3) Single Arm Bench Press 10/10/10/10

 

Why Knee Push-Ups Won't Make You Any Stronger

4 Forgotten Fads Of The Past

Be Good To Yourself, Inside And Out


Page 5 of 196

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08/01/2015

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SWOD: Deadlift 3/3/3/3/3   WOD: "The Triangle Couplet" 15-10-6 Thrusters (165#/115#) Bar Muscle Ups -For Time-   Free Beginner WOD at 10am Skill: Thruster WOD: 15-10-6 Thrusters Burpees -For Time- * 200m run in-between each round      

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07/31/2015

07/31/2015

SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

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07/30/2015

07/30/2015

SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

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07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

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