Fridays WOD

WOD:
Thrusters 3-3-3-3-3-3-3

Warm-up:
800m run
30 Thrusters/30 Passthroughs/30 Push-ups w/release at bottom. Break them up as you see fit.
Hip and Shoulder Prep for rack position

PWOD:
Rollout IT band and hip flexor
LAX ball in shoulder

Thursdays WOD

WOD:
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
Women – 14#

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14).

Warm-up:
Double LAX ball in scapula w/ pvc bar overhead for 2min
3min Jump Rope
3 rounds of 10′s
pull-ups/thrusters/passthroughs w/ 30sec Samson stretch per leg each round
Burgener Warm-up with medball
LAX […]

Wednesday, Games WOD 11.2

We will be performing the CF Open WOD on Wednesdays and Saturdays. Below is some info from the games site and you can find more HERE! The WOD will be posted tonight on www.CrossFit.com.
“What is the CrossFit Games Open?

The CrossFit Games Open Qualifiers is a six-week, worldwide competition in the sport of fitness. The […]

Tuesdays WOD

WOD:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
women 1 pood KB
Kristan Clever 9:56 (1pood KB), Michelle Kinney 15:10 (1.5 pood KB).

Warm-up:
400m run
3 rounds of
5 otf/10 squats/20 mt climbers/ 30 passthroughs
Chest and shoulder stretch on post.

Advanced:
60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-ups
women 1 pood […]

Mondays WOD

Today we RUN! Don’t be a slacker! We did the “Run for Ret” with all of these extra movements in a 5k, you can do a 10k.
WOD:
Run 10K
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Warm-up:
3 rounds of 10 each
ohs/mt climbers/otf/ghd

Intermediate:
5k
Beginner:
1mile

PWOD:
On your own stretch hip flexor and calves.
Roll out any other pieces.

Sunday and Meatza!

Enjoy your rest day today guys and gals!! Here is a wonderful recipe from the CrossFit Journal that I think you will enjoy.

Saturday.

WE WILL BE KICKING OFF THE BBQ AFTER THE CRUSHING OF THE NOON WOD.
Come in early and support your fellow CrossFitters who are competing today!

WOD.
CF GAMES 11.1 for the final time. Be your best today.

Friday.

Sweet Quote: “Wisdom comes alone through suffering.”-Aeschylus

DON’T FORGET THE CFHH BBQ ON SATURDAY AFTER THE CRUSHING OF THE NOON WOD.

WU: 3 minutes jump rope. 2 rounds of 10 squats/20 passthroughs.
Hip and shoulder prep.

WOD:
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 […]

Thursday.

Sweet Quote: “Fight for proper technique in everything you do. Pursue fundamentals and suppleness constantly. This will ensure safety, efficiency and effectiveness across broad time and modal domains. Basically kids, the clock (re: intensity) is but one factor in the “constant gain” equation. When it comes to longevity and the everlasting journey toward a […]

Wednesday.

Have you purchased your subscription to the CrossFit Journal yet?
If you haven’t, you’re missing out on A TON of outstanding info, conversation and feedback from the community. (It’s under $40 for an entire year’s worth of unlimited access.)

CFHH BBQ after the 12pm WOD on Saturday, March 26.
Bring pets, kids, a dish and […]