Category: Blog

WOD – 10/20/2014

STRENGTH DAY Back Squat – 75% x 5, 85% x 3, 95% x 1+ Strict Press – 75% x 5, 85% x 3, 95% x 1+ Pull-Ups – everyone is on Day 1.  Make sure you add the appropriate reps/time from the previous time you did day 1. *Remember that the back squat and strict press …
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WOD – 10/19/2014

FUN DAY RUN DAY 800m, rest 3 minutes, 600m, rest 2 minutes, 400m, rest 1 minute, 200m *Score is total time, including the rest.*   Post scores to comments.

WOD – 10/18/2014

TEAM RACE AMRAP 20 Minutes: Overhead Kettlebell Lunges Rowing V-Ups Thrusters   Post scores to comments.

WOD – 10/14/2014

SKILL HSPUs – work on strict if you don’t have them by completing 20-30 negatives.  Work on just kicking up if you need to.  Go for deficit STRICT if you can.  You want to accumulate 20-30 reps of whatever progression you are on. WOD 100 Double-Unders then, 5 Rds: 10 Toes to Bar 10 Sumo …
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WOD – 10/13/2014

STENGTH Back Squat Warm-up:  Bar x 10, 40% x 5, 60% x 3 Work Sets:  70% x 3, 80% x 3, 90% x 3+ (max reps without failing) Strict Press Warm-up:  Bar x 10, 40% x 5, 60% x 3 Work Sets:  70% x 3, 80% x 3, 90% x 3+ (max reps without failing) …
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CrossFit Defined & Translated by SOAR, Part II

Read Part I HERE. CrossFit has 3 Fitness Standards. Understanding these Fitness Standards will give you a better idea on what CrossFit is all about and keep you focused on what is important: long term fitness. CrossFit’s First Fitness Standard There are ten recognized general physical skills. CrossFit believes that in order to be fit, …
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