CrossFit WOD, November 2, 2017

171102 (competition) Warm-up Warm-up coach led Strength Sumo Deadlift (10-5-5-3-3-1-1-1-1) work to a heavy single SIngle Leg Glute Bridge (3×12 each) Metcon Metcon EMOM 14 3 Deadlift (80-90%) 3 box jumps (30/24) Mobility and...

CrossFit WOD, November 1, 2017

171101 (practice) Warm-up Warm-up coach led Strength Chin-Ups (6×3) wieghted if possible Dips (5xME) Metcon Metcon 10 Rounds DU 10-100 Russian swings 1-10 (heavy) Mobility and...

CrossFit WOD, October 31, 2017

171031 (practice) Warm-up Warm-up coach led Strength Metcon 4×100′ sandbag carry 4×100′ farmers carry Metcon Metcon AMRAP 20 400m run 3 sandbag over the shoulder (assigned) 6 knees to chest 9 push-ups 12 sit-ups Mobility and...

CrossFit WOD, October 30, 2017

171030 (competition) Warm-up Warm-up coach led Strength Overhead Squat (6×3) build to a heavy 3 Metcon Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Strength Side Lunges (2×12-15) goblet with kettlebell Mobility and...

CrossFit WOD, October 27, 2017

171027 (MT) Warm-up Warm-up coach led Metcon CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6" target Rest 10 minutes Metcon 200m Walking Lunge Mobility and...

CrossFit WOD, October 26, 2017

171026 (practice) Warm-up Warm-up coach led Strength Paused Front Squat (4×4) 60-70% across 3 second pause Metcon eccentric pistols Metcon Metcon 2 Rounds 10 thrusters (115/80) 20 t2b 30 Russian swings (53/35) 40 sit ups 50 air squats Mobility and...

CrossFit WOD, October 25, 2017

171025 Warm-up Warm-up coach led Metcon Isabel For Time: 30 Snatches, 135# / 95# Strength Pull-ups (5×5) weighted if possible, banded if needed Mobility and...

CrossFit WOD, October 24, 2017

171024 (practice) Warm-up Warm-up coach led Strength Deadlift (5-3-1) Glute-Ham Raises (3×6-8) Barbell Glute Bridge (3×8-10) Metcon Metcon 3 Rounds 20 TNG deadlifts (30-40%) 20 sit-ups 400m run Mobility and...

CrossFit WOD, October 23, 2017

171023 (practice) Warm-up Warm-up coach led Strength Shoulder Press (5×3) 80% across Lateral Raise (3×15-20) Metcon Metcon E2MOM 12 25 American swings (53/35) 10 sit-ups 10 push-ups 2 Minute Max Double Unders Mobility and...

Why You Train

Do you know why the Bulgarian weightlifting team was so revered from the late 1960’s to the late 80’s? Because their coach, Ivan Abadjiev, cared more about winning than anything else. One of the only ways to climb the social ladder in Bulgaria at the time...

CrossFit WOD, October 20, 2017

171020 (practice) Warm-up Warm-up coach led Strength Clean (3-3-3-2-2-2-1-1-1) build to a heavy single Pull-ups (5×5) 5 sec eccentric Metcon Metcon (AMRAP – Rounds) EMOM 12 3 power cleans (65-75%) 20 double unders Mobility and...