Category: Blog

WOD – 11/17/2014

TESTING DAY! CrossFit Total 3 attempts at: 1RM Back Squat 1RM Strict Press 1RM Deadlift  *Test your strict pull-ups at some point.  2 attempts at the most!* Post scores to comments.

WOD – 11/16/2014

WARM-UP Coaches Choice SKILL Rowing – most of us are very inefficient rowers and most of us hate rowing.  Coincidence?  I think not.  Watch the video below! WOD 3 x 1000m Row, rest as needed. Post scores to comments.

WOD – 11/15/2014

WARM-UP Coaches Choice AMRAP 18 Minutes: As a Two Person Team: Power Snatch x 5 (Perf:  155/105, Fit:  115/75) Farmers Carry 40ft (45/35) *One person completes a whole round before the other person can go.  Scale as you need to.* Post scores to comments.

WOD – 11/14/2014

SOAR Class Wars 2014 is on for Saturday, December 20th at 10am.  You can find out the details and register at:  https://crossfit-soar.theboxhq.com/events/soar-class-wars-2014. Warm-Up 2 Rounds: 15 Band Pull-Aparts 10 Barbell Thrusters 5 Leg Raises/Strict Toes to Bar Mobility Coaches Choice Strength 15 Minutes to a 3RM Push Press.  If you are on the Level 1 Pull-Up Progression, you …
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WOD – 11/13/2014

Warm-Up 3 Rounds: 10 Kettlebell Swings 10 Push-Ups 10 Goblet Squats *Mobility by Coach.* SKILL/STRENTH 20 Minutes to: Heavy Clean (squat), once you miss you are done.  This is to prep for next weeks 1RM. Pull-Up Progression – Level 1 is on Day 2 or 3, everyone else is on Day 4. WOD 30-20-10 Deadlifts …
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WOD – 11/12/2014

Warm-Up 3 Rounds, in any order: 10 Ring Rows 10 Push-Ups 10 Squats *Hip and Shoulder Mobility by Coach.* SKILL Skin the Cats WOD AMRAP 5 Minutes: Burpee Box Jump Overs 24/20″ Rest 2 Minutes, AMRAP 3 Minutes: Burpee Box Jumps 24/20″ Rest 1 Minutes, AMRAP 1 Minute: Burpees Post scores to comments.


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