Monday – 9/19/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 75% of Back Squat 1RM MetCon For Time: 21-15-9 Hang Power Snatch 95/65# Wall Balls 20/14# 10/9′
Workout of the Day
Sunday – 9/18/2016: Open Gym 10AM-Noon
Saturday – 9/17/2016: Partner WOD
Saturday – 9/17/2016 Partner WOD AMRAP 20 20 Thrusters 95/65# 20 Overhead Squats 95/65# 400m Run *10 Synchronized Burpees whenever the bar touches the ground after the 1st Thruster and before the 20th Overhead Squat
Even Across The Board
10 General Physical Skills: Cardio, Stamina, Strength, Flexiblity, Power, Speed, Coordination, Agility, Balance, & Accuracy. “CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.” Of the 10,… Read more »
How much have you improved?
Today we measure our progress over the last 5 months. I hope all of you have been writing down your WODs for this very reason, we will occasionally go back to past WODs and measure our progress. We last did… Read more »
Try Something New
Is CrossFit the only thing you do to stay active? If yes, then you couldn’t have made a better choice for the one activity to exert your precious energy. However, I will remind you that CrossFit is designed to prepare… Read more »
Today's WOD
Saturday, October 5th
Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees
Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.
Core: 3 sets of 20s weighted plank
Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.
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