Thursday, April 27

CrossFit & Performance Today’s WOD: 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups Post reps to comments/ZP/whiteboard

Wednesday, April 26

CrossFit & Performance Strength: Every minute on the minute, for 10 minutes, complete: Even: Romanian Deadlift x3-6 Odd: Bent-over BB Row x3-6 WOD: 21-15-9 reps for time of: Row (Calories) Deadlift, 95/65 Bar-over-burpees

Tuesday, April 25

CrossFit Skill/Strength: For 16:00, complete for QUALITY: 1:00 Wall-Walks 1:00 Rest 1:00 Plank 1:00 Rest WOD: 3 rounds for time of: 400m Run 12 Dips 24 Sit-ups Performance Skill/Strength: For 16:00, complete for QUALITY: 1:00 Handstand Push-ups 1:00 Rest 1:00 Weighted Plank 1:00 Rest WOD: 3 rounds for time of: … Continue reading

Monday, April 24

CrossFit & Performance Today’s WOD: “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.  

Sunday Musings…

Great work last week, folks! Here is our Week 3 preview: Monday- Competition Day WOD: ‘The Chief’ Tuesday- Training Day focus: HSPU, dips, core Wednesday- Training Day focus: RDL/Rowing/Pull Thursday- Competition Day WOD: 13.3 Friday- Training Day focus: Split Jerk Saturday- Partner/Team WOD, focus: FUN!!! Don’t forget to log your … Continue reading

Saturday, April 22

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CrossFit & Performance Today’s WOD: Complete 3 rounds of: 1:00 Row 1:00 Sit-ups 1:00 Pull-ups 1:00 Deadlifts 1:00 Rest In this workout you move from each of the four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a … Continue reading

Thursday, April 20

CrossFit & Performance Skill: Kipping Progression Today’s WOD: In teams of 3, complete as many reps as possible for 5 rounds: :45 Prowler Push :15 Rest :45 Toes-to-Bar :15 Rest :45 Shootthrough 1:15 Rest

Wednesday, April 19

CrossFit & Performance Today’s WOD: “Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without … Continue reading

Tuesday, April 18

CrossFit & Performance Strength/Skill: Every 2 min. for 10 min. complete: :30 of UB KB Swings Every 2 min. for 10 min, complete: :30 Handstand hold Conditioning: 21-15-9 reps Kettlebell Swings Push-ups Run 200m