WOD

Monday 7/24/2017

Strength:  Back Squat 5 @ 70% 3 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 10 @ 70% BBW:  Work up to 85% Snatch WOD 6 rounds for time: 6 Front Rack Step Ups (95/65) (24/20″) 9 … Continue reading

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Sunday 7/23/2017

Warmup:  Group Stretch Strength:  Bench Press add 10 lbs 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 4 @ 80% Partner WOD Amrap 20: 50 Double Unders 40 Goblet Squats … Continue reading

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Saturday 7/22/2017

Warmup:  Coaches choice WOD 10 Power Cleans (185/130) 20 C2B Pull Ups 30 Wall Balls (30/20) 40 Box Jumps (24/20) 50 T2B 40 Box Jumps (24/20) 30 Wall Balls (30/20) 20 C2B Pull Ups 10 Power Cleans (185/130)

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Friday 7/21/2017

Warm up:  3 rounds 50 DU’s 5 Muscle Ups or Progression 50 foot Walking Lunges 20 foot Handstand Walks or 30 sec holds BBW:  Warm up to 80% Snatch (full squat) quickly then 3 sets of 30 secs max effort … Continue reading

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Thursday 7/20/2017

Warmup:  3 rounds 10 High Hang Snatches w/ unloaded barbell 10 Hang Snatches w/ unloaded barbell 10 Snatches w/unloaded barbell Compliments of Coach Joe!!! Strength:  Bench press (225/135) or 80% 5-4-3-2-1 Strict pull ups 10-8-6-4-2 For time. WOD 3 rounds … Continue reading

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Wednesday 7/19/2017

Warmup:  Group Stretch Strength:  Front Squats 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 90% 1 @ 90% BBW:  14 min EMOM 20 KB Swings (53/35) 10 Push Press (115/80) WOD 15 min Row or Airdyne for … Continue reading

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Tuesday 7/18/2017

Warmup:  3 sets 5 + Muscle Ups or Progression 50 Double Unders 10 HSPU Strength & Core: 3 sets 10 Strict Press @ 70% 30 sec rest 15 T2B 1 min rest WOD 4 rounds for time: 400 m run 20 Wall … Continue reading

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Monday 7/17/2017

Warmup:  Please be stretched out and ready to go. Strength:  Back Squat 5 @ 70% 5 @ 75% 5 @ 80% max @ 85% BBW:  EMOM 10 Min 0-4 do 3 TNG Squat Snatches @ 70% Min 5-9 do 1 … Continue reading

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Sunday 7/16/2017

Warmup:  7 sets 30% of your max set of Muscle Ups or Pull Ups Rest 30 secs BBW:  EMOM 6 min 0 – 2      3 Power Snatches min 3 – 5      5 Power Cleans WOD 12 … Continue reading

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Saturday 7/15/2017

Warmup: 3 sets: 10 HSPU 15 Box Jumps (24/20) 2 Rope Climbs WOD # 1 For time 2 rounds of: 100 Double Unders 50 Russian KB swings (70/53) eye level 35 Wall Balls (30/20) 20 Toes to Bar Rest 5 … Continue reading

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Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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