A+ R A-

W.O.D.

 

SWOD: Split Jerk 5/5/4/4/4

A1) Bench Press 10/10/10/10

A2) Reverse Fly 12/12/12/12

 

Paleo Empanada Recipe

Fear:1

The 6 Questions You Need To Ask Your Mother While You Still Can

There will be NO YOGA tonight at 8pm, due to a scheduling conflict! Angelica apologizes for the short notice, and will see you in class next Wednesday, March 12th at 8pm!

WOD:

OTMEM for 10 Minutes

5 Deadlift (315#/225#)

10 Box Jumps (24"/20")

-Rest 2 Minutes-

OTMEM for 10 Minutes

10 Toes to Bar

20 Unbroken Double Unders (Modification: 40 Single Skips)

 

Dim lights Embed Embed this video on your site

What CrossFit Can Teach You About Leadership

Any Fruit Crumble

 

Skill: 12 minutes of Squat Therapy

WOD:

1 Minute Pull-Ups

1 Minute Max GHD Sit Ups

1 Minute Burpees

1 Minute Air Squats

1 Minute Max Inverted Burpees

1 Minute KB Swings (70#/53#)

-2 Rounds for Total Reps-


Dim lights Embed Embed this video on your site

6 Tips So You Don't Ever Fall Out Of Love With CrossFit

Spice Rubbed Chicken

How Does It Grow?

How To Make Homemade Cultured Butter

 

Skill: Spend 10 minutes working on double unders.

If you can complete double unders, do the following:

1 Minute of Max Double Unders

30 Seconds of Rest

-4 Rounds for Reps-

SWOD:

Power cleans 5/5/4/4/4

Pause front squats 6/6/6/6

 

Dim lights Embed Embed this video on your site

 

Double Unders: Success In 5 Easy Steps

Chicken Salad With Almond Dressing

Open Gym

9am-12 Noon

Happy Birthday, Coach James!!!

Open WOD 14.1

Complete as many rounds and reps as possible in 10 Minutes of:

30 Double Unders

15 Power Snatches

Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon).  14.1 will be the Workout of the Day, whether you plan on participating in the Open or not.  Classes will run as usual, with a group warmup, movement prep, WOD breakdown, and coaching throughout the class.  If you are participating in the Open and need validation for the WOD, it is your responsibility to partner up in class with someone to count reps/rounds and, if needed, they will do the same for you.  Good luck to everyone participating in the Open!

FREE Beginner WOD @ 10am

SWOD: Review the Push Press

6/6/6/6/

WOD:

AMRAP in 20 Minutes:

7 Push Press

200 Meter Run

10 Box Step Ups

200 Meter Run

7 Ring Rows

200 Meter Run


Tasty Taco Salad

Why You Should Book A Massage Today

50 Years Ago, Miami Made Muhammad Ali

MWOD: 10 Minutes of Mobility; Hips & Shoulders


SWOD: Romanian Deadlift 10/10/10/8/8

A1) Ring Rows 12/12/12/12/12

A2) Bar Dips 12/12/12/12/12

A3) Floor Wipers 10/10/10/10/10

 

Dim lights Embed Embed this video on your site

 

Food Labels To Get First Makeover In 20 Years

How Can I Afford The Cost Of Healthy Food?

10 Minute AMRAP:

250m Row

10 Deficit Pushups (25# Plate)

-Rest 2 Minutes-

10 Minute AMRAP:

10 Alternating Single Arm Russian KB Swings (53#/35#)

6 KB Alternating Arm Power Snatch (53#/35#)

10 Weighted Sit-Ups (53#/35#)

-Rest 2 Minutes-

10 Minute AMRAP:

200m Run

10 Star Jumpers

-Rest 2 Minutes-

For Time:

50 Toes-to-Bar


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Olympic Weightlifting Levels Chart

The Best Exercise There Is, Hands Down

Page 7 of 138

Latest W.O.D.

Prev Next

4/23/2014

4/23/2014

Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand. "Testing" 30 Muscle-Ups -For Time- Or 4 CTB Pull-Ups 4 Hand Release Push-Ups -10 Rounds for Time-   -Rest 2 Minutes-   AMRAP in 4 Minutes Burpee Box Jumps (24"/20")   An Appreciation of Meb Keflezighi Younger Skin Through Exercise From Tex-Mex and Pork Rinds...

ian - avatar ian 19 Apr 2014 Hits:98 W.O.D.

Read more

4/22/2014

4/22/2014

"Testing" 30 minutes to build up to a 1RM split jerk + 1 Mile Run -For Time-   Modern Medicine May Not Be Doing Your Microbiome Any Favors Why Is A CrossFit Gym Suing Scientists? Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally

ian - avatar ian 19 Apr 2014 Hits:120 W.O.D.

Read more

4/21/2014

4/21/2014

"Testing" 30 minutes to build up to a 1RM clean + Max set of unbroken kipping pull-ups x 1 {youtube}lI0g7DF14vc{/youtube} 14 National Park Week 2014 Events Runners Return To Finish 2014 Boston Marathon

ian - avatar ian 19 Apr 2014 Hits:175 W.O.D.

Read more

4/20/2014

4/20/2014

Gym Closed Happy Easter!

ian - avatar ian 14 Apr 2014 Hits:36 W.O.D.

Read more

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:164 W.O.D.

Read more

4/18/2014

4/18/2014

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

ian - avatar ian 14 Apr 2014 Hits:163 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:171 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:193 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:180 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:253 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:51 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:183 W.O.D.

Read more