Tuesday March 21st, 2017
Olympic 6 x 3 Position Hang Snatch – Every :90 High Hang-Mid Hang-Low Hang. Build to heavy set of three with no misses. Conditioning 3 rounds for time: 500m Row 400m Run 21 Pull-ups *Rest 2 minutes after each round*
WOD Blog
Monday March 20th, 2017
Strength Back Squat 5 x 5 @ 77.5% 1RM or 5-10 pounds heavier than last week Conditioning A. 7 minute AMRAP: 30 Double Unders 10 Kb Swings (70#/53#) 10 Burpees -Rest 3 minutes- B. Complete the exact same amount of Rounds + Reps performed in part a for time. Scaling for Double Unders = 15 DU’s or …
Saturday March 18th, 2017
Partner WOD With a partner, complete as many rounds as possible in 25 minute of: 50 Dumbbell Thrusters (50#/35#) 400m Run 50 Burpee Box Jumps (24″/20″) 400m Run 50 Toes-2-Bar Only one person working at a time. Runs must be completed together.
Friday March 17th, 2017
Conditioning CrossFit Games Open WOD 17.4 Rx’d Complete as many reps as possible in 13 minutes of: 55 Deadlifts (225#/153#) 55 Wall Balls (20# – 10′ target/14# – 9′ target) 55 Calorie Row 55 Handstand Push-ups Intermediate Complete as many reps as possible in 13 minutes of: 55 Deadlifts (185#/123#) 55 Wall Balls (20# …
Wednesday March 15th, 2017
Olympic Power Snatch 5 x 5 – Rest 1:30 after each set. Perform these as five singles with a reset each rep. These should be done around 65% of your max. No misses. Conditioning 3 rounds for time: 21 Box Jumps (30″/24″) 21 Kb Swings (60#/44#) 7 Ring Muscle-ups* *Scaling options = 7 Bar Muscle-ups …
Tuesday March 14th, 2017
Strength Bench Press 5 x 5 – Building to 9RPE Conditioning Reps of 15-12-9: Clean and Jerk (165#/113#) 50 Double Unders after each set Skill 5 x 8-10 Handstand Push-ups *Scale with Pike Push-ups or Wall Walk + Handstand Hold
Monday March 13th, 2017
Strength Back Squat 5 x 5 @ 75% Perform a set every 3 minutes Conditioning 3 rounds for max reps: 1 minute Max Calorie Row Rest 1 minute 1 minute Max Wall Balls (20#/14#) Rest 1 minute 1 minute Max Burpees Rest 1 minute Cash-Out 3 x :60 Handstand -or- Plank Hold
Saturday March 11th, 2017
Team WOD In teams of three, complete the following for as many reps as possible: A. 5 rounds: 1 minute Max 10 yd Sprints 1 minute Max Dumbbell Thrusters (2 x 50#/35#) 1 minute Rest -Rest 5 minutes- B. 5 Rounds: 1 minute Max Calorie Row 1 minute Dumbbell Clean (2 x 50#/35#) 1 minute …
Friday March 10th, 2017
CrossFit Open workout 17.3 (Rx’d / Intermediate / Scaled) Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 6 Squat Snatches, 95/65 lbs / Squat Snatches, 75/55 / Squat Snatches, 45/35 — then — 3 rounds of: 7 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 5 Squat Snatches, 135/95 lbs / Squat Snatches, 105/75 / Squat Snatches, 75/55 * Prior to 12 mins, …
March 2017 Athlete of the Month: Laura Tabrosky
Congratulations to Laura Tabrosky, our March Athlete of the Month! Laura has spent the past three years with us. Any coach would agree, athletes like Laura are what makes this job both fun and fulfilling. Not only does Laura bring a positive energy with her every time she sets foot in the gym, she also …