Category: Blog

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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CrossFit Defined & Translated by SOAR, Part I

We all CrossFit. We talk about CrossFit, we post about CrossFit, but can you define CrossFit? How many times have your friends asked you what CrossFit is and you spew out a million different things and they look at you like, “what?” This is Part 1 of 4 (possibly 5) part series. Technically, CrossFit is …
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WOD – 9/4/2014

STRENGTH/SKILL Split Strict Press – 3×5, go heavier than 8/14/2014 10 Minutes to the Heaviest Push Press + Push Jerk, go heavier than 8/14/2014 WOD 3 Person Team Boat Race: 4500 Meter Row *2 person team does 3000m*   Post scores to comments.    


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