Archive for August, 2013

Max effort!

Posted: August 31, 2013 in WODs

Dealer choice:
Max hi hang snatch
Muscle up progressions

1 minute max effort
-handstand pull ups
-sit ups
-snatches 95/65

As my coach would say “full effort is full victory” meaning if you give everything you have to the next task, next wod, anything you will have victory, no matter what the outcome. 1 minute is a split second in the crossfit world and you know you can perform these movements for a minute so do your best not to let go. Maintain good form and all will be good! Great work today

Also Monday is a Holliday so we will be running one special noon class.


Run the ladder

Posted: August 31, 2013 in WODs

For time
800m run
600m run
400m run
200m run
2 minute rest between each effort

Fun in the sun an in the rain! Some were luckier than others especially when the thunder and sideways rain hit at 530, but that doesn’t stop crossfit (well it would if the lightning was close but you get it we’re tough!).

Running straight and slow for say three miles is much easier than short sprints like these. Our way of cranking up the intensity is giving you rest so that you may recover to give an all out sprint again. Much more difficult now right?!


Every other minute

Posted: August 30, 2013 in WODs

Every other minute on the minute
3 deadlifts 275/185
7 box jump overs
9 kbs 53/35

With ten total rounds stuck in this workout it is a great chance to develop these skills in a setting almost like interval training but not. The more efficient you are the quicker you will complete the task and more rest you will get. If its the other way around… Your gonna have a bad time lol 😉


3 rep max push press

Posted: August 29, 2013 in WODs

3 rep max push press

3 rounds
15 push press
10 pull ups
5 burpee over bar

Alright so today we’ve got a big lift followed by a light fast metcon. Excellent way to condition both areas of fitness in one hour! Shout out to mike Monger for the biggest lift of the day with a 225×3 push press. Impressive sir.


Runs, hrpu, hang cleans

Posted: August 27, 2013 in WODs

4 sets
3 front squats
Rest 90
8-10 ring rows (horizontal as possible)
Rest 90

400m run
50 hand release push ups
50 hang squat cleans 45lb
400m run

Steady on our quest to get stronger, horizontal rings rows are a different way to train the strength required for pull ups and other pulling movements. They become increasingly difficult the farther you walk your feet down, but it doesn’t stop there throw a box under your feet to prop them up and we’ve got another world of strength we can achieve. Always challenge yourself to get better!


Team work makes the dream work

Posted: August 23, 2013 in WODs

Teams of two complete
50 man makers 45/20
Deadlift hold 225/155
100 pull ups
100′ farmers carry w/dumbells
75 dumbell push press
Deadlift hold

*you can only complete the man makers while the other partner holds the Deadlift
*while one partner completes the farmer walk the other can complete pull ups
*same as first
*break up the reps however your team wants. Just can’t move from one until the reps prescribed are complete.



Max jerk

Posted: August 22, 2013 in WODs

Max split jerk

Push press 95/65
Plate twist

The split jerk is a tricky one to master. not as hard as the snatch, but with just as many working parts. We always start with the feet, proper foot placement to start the split and finish in the split is very important. We start with them under our hips after the quick and powerful dip and drive (with vertical chest I might add) then finish with them shoulder width apart in the split. Keep the knees behind the toes and be a rock!