A+ R A-

1/9/2014

Happy Birthday, Coach Lindsay!!!

SWOD:

The CrossFit Total

Back Squat: 15 minutes to build up to a 1RM

Strict Press: 15 minutes to build up to a 1RM

Deadlift: 15 minutes to build up to a 1RM (do not drop your bar at the top of the movement)

 

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

 

Why Is CrossFit So Popular Right Now?

17 Health Benefits Of Walking

Latest W.O.D.

Prev Next

07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

ian - avatar ian 30 Jun 2015 Hits:40 W.O.D.

Read more

07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:57 W.O.D.

Read more

07/01/2015

07/01/2015

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 {youtube}qCGtwPhfGf4{/youtube} 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...

ian - avatar ian 30 Jun 2015 Hits:92 W.O.D.

Read more

06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:90 W.O.D.

Read more

6/29/2015

6/29/2015

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 =...

ian - avatar ian 28 Jun 2015 Hits:130 W.O.D.

Read more

06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:93 W.O.D.

Read more

06/27/2015

06/27/2015

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"

ian - avatar ian 23 Jun 2015 Hits:130 W.O.D.

Read more

06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} 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...

ian - avatar ian 23 Jun 2015 Hits:147 W.O.D.

Read more

06/25/2015

06/25/2015

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...

ian - avatar ian 23 Jun 2015 Hits:195 W.O.D.

Read more

06/24/2015

06/24/2015

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

ian - avatar ian 23 Jun 2015 Hits:192 W.O.D.

Read more

06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

ian - avatar ian 22 Jun 2015 Hits:216 W.O.D.

Read more

06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

ian - avatar ian 21 Jun 2015 Hits:226 W.O.D.

Read more