Blog Search

WOD 4.8.17

By: 0

“Your body hears everything your mind says.” ~ Naomi Judd

CrossFit Rx Class

Function:
A. Rear Foot Elevated Split Squat
20 minutes to build to a an 8RM @30X0 tempo

Fitness & Performance:
A. Squat Clean
20 minutes to build to a 1RM

Conditioning:
Function
75 wallballs for time

Fitness & Performance
30 squat cleans for time @77% of A

 

WOD 4.7.17

WOD 4.7.17

By: 0

“One of the most common causes of failure is the habit of quitting when one is overtaken by temporary defeat.” ~ Napoleon Hill

CrossFit Rx

Function:
Close Grip Bench Press
20 minutes to Build to a 3RM

Fitness & Performance:
Close Grip Bench Press
20 minutes to Build to a 1RM

Conditioning:
5 Minute AMRAP (Function)
Hand Release Push-ups

Rest 3 minutes

5 minute AMRAP (Function)
Ring Rows

 

5 Minute AMRAP (Fitness)
Push-ups

Rest 3 minutes

5 minute AMRAP (Fitness)
Kipping Pull-ups

 

5 Minute AMRAP (Performance)
Kipping Handstand Push-ups

Rest 3 minutes

5 minute AMRAP (Performance)
Kipping C2B Pull-ups

WOD 4.5.17

WOD 4.5.17

By: 0

“Your body hears everything your mind says.” ~  Naomi Judd

CrossFit Rx

Function:
Hang Power Clean
20 minutes to Build to a technical 3RM

Fitness & Performance:
Power Clean
20 minutes to Build to a 1RM

Conditioning:
8 Minute AMRAP
Function:
8 Deadlifts @ the weight you hit in A
30 Single Unders
15 yard walking lunges @bodyweight

Fitness: Cleans @80% of A

Performance: Cleans @90% of A

WOD 4.4.17

WOD 4.4.17

By: 0

“Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.” ~  Bob Riley

CrossFit Rx

20 Minute AMRAP:
15/12 cals on bike or rower
10 Box Jumps (20/16, 24/20, 24/20)
10 Toes to bar (abmat sit-ups or hanging knee raises, Toes to rings)
15/12 cals on bike or rower
10 Ring Push-ups (Band assisted push-ups, regular push-ups)
10 Strict Pull-ups

WOD 4.3.17

WOD 4.3.17

By: 0

“The greatest mistake we make is living in constant fear that we will make one.” ~ John C. Maxwell

CrossFit Rx

Function:
Back Squat
20 minutes to Build to a 3RM

Fitness & Performance:
Back Squat
20 minutes to Build to a 1RM

Conditioning:
“Helen” 3 rounds for time:
Run 400m
21 KBS (1/0.75, 1.5/1 for fitness and performance)
12 Pull-ups (function= ring rows)

WOD 4.2.17

WOD 4.2.17

By: 0

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” ~ Colin Powell

CrossFit Rx

30 minute AMRAP at steady aerobic pace:
200m run (rowing and bike only if need be)
5 Hang Power Cleans (65/45, 95/65, 135/95)
5 Toes to Bar (10 abmat sit-ups, 5 Toe to rings)
400m run (rowing and bike only if need be)
8 Strict Pull ups (function= ring rows)
15 Hand Release Push ups (function= band assisted push-ups)
800m run (rowing and bike only if need be)
Single Arm Side Plank 30 seconds each arm
30 Yard Farmer Carry (1/0.75 pd, 1.5/1 pd, 2/1.5 pd)

WOD 3.31.17

WOD 3.31.17

By: 0

“There are risks and costs to action. But they are far less than the long range risks of comfortable inaction.” ~ John F. Kennedy

CrossFit Rx

Function:
A.  Hang Power Snatch
3-4 x 3-5, rest as needed
B.  Snatch Pull
3-4 x 3, rest as needed

Fitness:
Power Snatch + OHS
5 sets of 1 + 1 @75-85% of 1RM, rest as needed

Performance:
Squat Snatch
5 singles at 80-85% of 1RM, rest as needed

5 Minute EMOM:
Function: 10 yard walking lunges
Fitness and performance: 5 reps of front squat

Conditioning:
4 Rounds for Time
8 Wall Balls (14/10, 20/14, 20/14)
8 Toes to bar (lying leg raises or hanging knee raises, toes to rings)
8 cals on bike or rower

*12 minute time cap

WOD 3.30.17

WOD 3.30.17

By: 0

“A strong, positive self-image is the best possible preparation for success.” ~ Joyce Brothers

CrossFit Rx

Function:
A1.  Hang Power Clean
3-4 x 3-5 reps, rest as needed
A2.  Banded Pull Throughs
3-4 x 10 @2013, rest as needed

Fitness & Performance:
Power Clean
12 minutes to do 6-8 singles @75-80%, rest as needed

Conditioning:
20 Minute AMRAP
10 KBS (1/0.75, 1.5/1, 2/1.5)
15 calories on rower or bike
10 GHD Sit-ups (abmat sit-ups, V-ups)
15 calories on rower or bike
10 Sumo Deadlift High Pulls (65/45, 95/65, 135/95)