Archive for July, 2015

This will sneak up on you

Posted: July 28, 2015 in Uncategorized

strength2 rm push press

Wod

50 thrusters for time 

Emom 3 burpees
Every minute you continue working on thrusters you will be penalized 3 burpees… The faster your done the less burpees one has to do! Go fast go hard! Who’s pumped up from the games?! This guy is 

Apollo

  

Oh grace 

Posted: July 28, 2015 in Uncategorized

“grace”

30 clean and jerks for time
Leader board has been updated in the gym… Gotta love me some grace! Great times today 

Apollo

  

Max out Friday!!

Posted: July 18, 2015 in Uncategorized

strength

1 RM back squat
Wod

1.5 mile run for time
What’s more crossfit then seeing who can lift the most and then seeing who runs the fastest?? Nothing! The fittest will do the best at both! Outstanding effort today guys everyone really did work for that 1rm back squat, but is that surprising at our gym ;)…. Congrats to all the new prs
  

strength

6×2 back squat
Wod

10 minutes to establish 1 rm jerk

10 minutes amrap

20 burpees

20 kbs 53/35

10 minutes to establish 1rm jerk
Coming into our last light day before max out Friday! Can’t wait, it’s gonna be good times! Fun wod today also testing your jerk fresh then immediately again when you tired! Way to get after it many of you improved on the second go around with the jerk. Which means you relied on that form, nice work!

Apollo

   
 

800m repeats 

Posted: July 16, 2015 in Uncategorized

strength

5×3 floor press
Wod

4 sets

800m run

Rest 1 min

   
 

Last heavy day 

Posted: July 16, 2015 in Uncategorized

strength 

Back squats 2×2 @100%
Wod

For time

40 dl 95/65

40 front squats

40 sdhp

40 push press 

100 double unders 

  

3 pos clean

Posted: July 8, 2015 in Uncategorized

strength 

3 pos clean + jerk 
Wod

800m run 

25 push press 75/55

400m run

20 pp

200m run

15 pp