Archive for March, 2013

Now that’s a Saturday!

Posted: March 30, 2013 in WODs

7 minute amrap
5 burpee box jumps 24/20
10 ohwl 45/25
15 sit ups

Or

13.4 redo
7 minute amrap
3 C&J 135/95
3 ttb
6
6
9
9

Great way to end the week and start this beautiful weekends! We had some more awesome performances on the open wod and some other that through down hard on the gym wod. But elements stole the show, great graduating class that are going to be moving into the big kids class. If you see a new face in class Monday help we welcome them in, go shake their hand, help them out and make them feel welcome, we are fam!
Apollo

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Weakness exposed….

Posted: March 30, 2013 in WODs

Strength
Snatch complex:
2 sn grip deadlifts+
Hang snatch+
OHS

Heaviest possible

Wod
5 rounds
12 deadlifts
9 hang snatch
6 ohs

This wod is a DT style wod, but just a little worst…. Those that haven’t been working their hip mobility as well as thorasric spine your ohs weakness was exposed today…. Mobility is key to accomplishing this difficult movement and remember if you don’t have a perfect air squat you won’t have a perfect ohs. So remember to master the basics! Nice job guys
Apollo

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Crossfit games open 13.4

Posted: March 29, 2013 in WODs

Skill
Barbel cycling 95/65

Wod
Open wod 13.4
As many rounds as possible in 7 min
3 clean and jerks 135/95
3 ttb
6
6
9
9
12
12
.
.
.

Climb the never ending ladder until the 7 minutes run out. If you complete 12 go on to 15, if you complete 21, for one your a badass and two you get to move on to 24 ;). I’m proud of the effort put forth in the gym, I kno it’s hard when your competing and a skill comes up that your unable to do. You all stepped up anyways and gave it your best shot and most of you improved your technique and almost got that ttb. I know with a little more practice you will have it. Others got their first one today and went on to bag out a few more! And a few went out and smashed. Proud to say I train each and everyone of you! On to the next one…..
Apo

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Mile run

Posted: March 28, 2013 in WODs

Skill
1 mile run for time

Rest exactly 5 minutes then…

Wod
10 minute amrap
50 sit up buyin
Then
10 front squats 135/95
8 box jumps
6 ctb

Lots of great mile times today! Even without running crossfit trains us across all domains of fitness including running! Nice work today and my last suggestion if the night would be to mobilize your hips, thorastic spine, and stretch those forearms because you’ll be hanging on for dear life tomorrow….

Get ready for 13.4 people its coming….

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Apollo

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Strength wod???!!!

Posted: March 27, 2013 in WODs

Strength
Build to heavy set of 3 back squat
5 rounds
3 bs at your heavy 3
5 toes to bar
Rest 60 sec

Wod
3 rounds
5 power clean 185/135
10 ttb
10 burpee over the bar

Wow that was a lot of work to fit into one hour huh! You guys worked hard and I am extremely happy with the continued improvement I have seen from everyone on their back squat. They are looking great and I see its helping those move heavier loads easier! Nice job

Elements continue on your path of growth in crossfit and at home with your nutrition! You guys are kickin ass.
Apollo

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Helen

Posted: March 27, 2013 in WODs

Strength
3×5 push press @85%

Wod
“Helen”
3 rounds
400m run
21 kbs
12 pull ups

It’s been a little while since we’ve got down on a girl so here we go. Helen is one of my favorites nothing to this one but to move as fast as possible because you know you can do the next thing without much wind.
Apollo

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Ttb,barbell step ups

Posted: March 25, 2013 in Uncategorized

Strength
Max hang clean

Wod
5-10-15-10-5
Ttb
Barbell step ups 95/65

Barbell step ups…. Everyone’s favorite

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