For strength, the power snatch will start on the ground and you’ll receive it in a power position and do 2 overhead squats. Focus on your footwork and try to land in the right position so you don’t have to shift your feet between the power snatch and OHS’s. For the metcon, you’ll start with...Read More
Congrats to all the ladies who participated in The Battle of the Belles, and to our winners, Rachael and Britt!!! It was an awesome event, thanks to Coaches Molly and Aileen for putting it together! Find a 5 rep max back squat and then do the metcon as an AMRAP in 12 minutes, however, if...Read More
Today’s workout is from the 2012 Reebok CrossFit Games! This workout is a good sampling of what we might see in the 2015 edition. We see a long time domain of 18 minutes, and 3 moves common to CrossFit. You should scale enough to allow yourself to move for the entire 18 minutes. Your result...Read More
Use the beginning of class to use a thinner band for pull ups, get your first unassisted pull up, or even get your first muscle up! Take the OHS’s from the ground by either snatching or cleaning it and putting it on your back to get in an OHS position. Progressions for muscle ups are...Read More
Ladies….here is your WOD. After 3,2,1…GO. Ladies will complete the dead lift section of the workout Complete either 15 Dead lifts at 180# or 20 Dead lifts at 165# as a team. Upon completion, ladies will move onto shoulder to overhead They must complete 50 reps at 65# as a team Finally each team of...Read More
Take 15 minutes to find a heavy, but not maximal 3 rep front squat. This will prime you for the conditioning which is 30 cleans to overhead. One rep consists of a full clean, then either do a thruster or stand up and do a push press or jerk. Choose a moderate weight, but something...Read More
A hang power snatch starts in the hang position (mid-thigh) and ends in a quarter squat with the bar overhead. You MAY drop the bar or lower the bar to the ground and go into a power snatch – focus on getting in a good starting position for the power snatch (hence why we are...Read More
Here is a great write-up from Coach P on what you should and shouldn’t be drinking during the challenge, if you’re interested its a quick read with lots of useful info. Thanks P!!! http://cpconstantlyvaried.com/2015/01/16/what-to-drink-on-the-paleo-diet/ Today for strength, one set consists of 10 lifts: push press + jerk + push press + jerk + push press...Read More
Today is the start of the CrossFit Thermal nutrition challenge. We’ve set up this workout for today to coincide with the challenge. We will retest this workout at the end of the challenge to see how nutritional changes effect your overall performance. Strength Test 1 RM Deadlift Conditioning Test Against a 10 minute Running Clock:...Read More
During the conditioning segment today use a continuously running clock and run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute. Strength 5RM Bench Press Conditioning “Death By 10 Meters”Read More
