Thursday 141218

Posted by on Dec 17, 2014 in Workout of the Day | 0 comments

Thursday 141218

Dynamic Power snatch Warm Up 2 rounds, PVC/bar Jump shrug, position 1,2,3 Jump shrug elbows high outside, position 1,2,3 Muscle snatch, position 1,2,3 Power snatch position 1,2,3 Strength Overhead Squat, 3 rep max WOD RX 30.25.20 Power snatch, 75/55 lbs. Over the bar burpees 15.12.9 RX+ 30.25.20 Power snatch, 75/55 lbs. Muscle ups 7,5,3...

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Wicked Wednesday

Posted by on Dec 16, 2014 in Workout of the Day | 0 comments

Wicked Wednesday

  Dynamic Snatch Warm Up 3 rounds of 5 reps each: Jump Shrug High Pull Muscle Snatch Landing Position, 1/4-1/2-full drop OHS Sotts Press Pass Throughs Duck Walk WOD 5 Rounds of: Run 400 meters 30 Hip extensions 3 Rope ascents, 15′   After Bash: 100 double unders or 2 minutes...

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Tough Tuesday

Posted by on Dec 15, 2014 in Workout of the Day | 0 comments

Tough Tuesday

Clean and Jerk Dynamic Warm-Up 3 rounds, 45/35 lbs bar 7 deadlifts 7 muscle cleans 7 push press Strength Push Press 1.1.1 WOD Conditioning 3 Rounds for time of: 30 Toes to bar 135/95 Clean & jerk, 15 reps. RX+155/105 lbs....

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Monday Madness

Posted by on Dec 14, 2014 in Workout of the Day | 0 comments

Monday Madness

  Dynamic Warm-Up get the body moving WOD 4 rounds for time of: 100-foot walking lunge, carrying 30/20-lb. dumbbells 24/20 inch box jumps, 30 reps Pull-ups, 20 reps Mobility/Stretch

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Sunday 141214

Posted by on Dec 13, 2014 in Workout of the Day | 0 comments

Sunday 141214

Schedule 10 am workout Coacha is doing crossfit total at 11:30am Dina’s open house party 1-5pm no Sealfit or open gym   Dynamic Warm-Up get the body moving Warm up for deadlift max Strength Deadlift 1 rep max effort Conditioning WOD “Pull push” 10 Rounds of: 15 deadlifts, 135/95 lbs 15 Push ups...

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Partner Saturday suffer

Posted by on Dec 12, 2014 in Workout of the Day | 0 comments

Partner Saturday suffer

Schedule: 8:30/9:30 am WOD 10:30 am Yoga 11:30 am CrossFit Kids Dynamic Warm-Up get the body moving Review WOD movements Partner WOD Run 1 mile with partner then You go, I go of: 10 SDHP’s, 75/55 lbs 10 Push press, 75/55 lbs 10 Back squats, 75/55 lbs....

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Friday 141212

Posted by on Dec 11, 2014 in Workout of the Day | 0 comments

Friday 141212

Dynamic Warm-Up get the body moving review rope ascents WOD Twenty minute AMRAP of: 5 Burpees 1 Rope ascent, 15′ 30 Double unders Tabata bike, 8 rounds

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