Workout of the Day

Olympic Lifting

Wednesday 1.) Dynamic Warm-Up 2.) Over-Head Squats 5×5 3.) Clean-Pull x 1 + Power Clean x 1 + Front-Squat x3 4.) RDL 3×8 5.) Weighted-Pull-Ups 5×5 + Jerk-Lunges 3×10 (on each leg) + Jerk-Foot-Drill (3×12)

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CrossFit

Strength: A1) Deadlift 4×3 A2) Ring Push-ups 4×4-6 @3112 A3) Turkish Get-ups 4×2 Conditioning: Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees Rx’d: This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches […]

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CrossFit

Strength/Skill: Spend 15-20 min. working on: 3 Snatch High Pull + 1 Snatch Conditioing: O-Course Post loads and efforts to comments.

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Olympic Lifting

Strong Legs. ┬áMeet the Bar. Monday 1.) Dynamic Warm-Up 2.) Back-Squat 5×8 3.) Push-Press 3×8 4.) Bench-Press 3×8 5.) Weighted-Sit-Ups 3×25 + Box-Jumps 5x3x3

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CrossFit

Strength: A1) Front Squat 5-5-3-3-3 A2) 1-arm DB Bent-Over Row 5×8/8 A3) Dynamax Ab Wheel (After 1st, 3rd, & 5th set) Conditioning: For time: 50 Double-unders 21 KB Swings, AHAP 21 Handstand Push-up 50 Double-unders Post loads and times to comments.

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CrossFit- Throwdown Day

Today’s WOD: “Throwdown for Dana” With a partner, complete for time: 400m Run* 50 Power Cleans 75 KB Swings 100 Wall Ball Shots 75 Box Jumps 50 Pullups 400m Run* *Both team members must complete each run.   It’s here! Below is the schedule of events: 9:45-10am- Ahtlete check-in/spectators Arrive 10:15- Intro/WOD instructions 10:15-10:45- Athlete […]

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Olympic Lifting

Not in the prescription today but, here is an example of a snatch-pull. Friday 1.) Dynamic Warm-Up 2.) Spend 10 minutes with GOAT 3.) Drop-Snatch 6×6 4.) Front-Squat 3×3 + Push-Press 3×2 5.) Bench-Press 3×8 6.) Weighted-Sit-Ups 3×25

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CrossFit- Throwdown for Dana, tomorrow!

Strength: A1) Single Leg KB Deadlift 4×8/8 A2) Push-Press 4×4-6 A3) Barbell Roll-outs 4×6-10 Conditioning: Three rounds, for max effort: Run 200m rest 3:1 Row 250 Rest 3:1 Post loads and efforts(times) to comments.     Reminder that tomorrow is our “Throwdown for Dana.” Below is the schedule of events: 10am- Ahtlete check-in/spectators Arrive 10:15- […]

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CrossFit

Strength/Skill: Spend 20 min to find your max effort: Pos. 3 Clean +Pos. 2 Clean+ Pos. 1 clean + Jerk Conditioning: O-Course! Post loads and efforts to comments.   Don’t forget! In honor of this wonderful family, we are hosting a fundraiser,raffle and BBQ on April 19th at 10am for Dana Coya. This fundraiser will […]

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Olympic Lifting

Power clean/snatch: Catch above parallel! Wednesday 1.) Dynamic Warm-Up 2.) Pause-Squats 3×5 3.) Clean-Pull x 1 + Power Clean x 1 + Front-Squat x3 4.) Clean-Pull 3×3 5.) Weighted-Dips 5×5 + Jerk-Lunges 3×10 (on each leg) + Jerk-Foot-Drill (3×12)

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