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WOD 8.21.14

derek2

Derek at the Games of the Ages

 

A.  20:40 x 5

Double Unders/Triple Unders

 

B.  3 sets:

4 DB Lunge Step Forward and Back (each leg)

Rest 1 minute between sets

Increase weight each set

 

C.   For individual times:

400m Run

10 Power Snatches (95/65), (85/55), (75/55) 

Rest 2 minutes

10 Power Snatches

400m Run

Rest 2 minutes

400m Run

10 Power Snatches

 

Cash Out:  4 x

30 seconds Full Grip Bar Hang

10 Hollow Rocks

Rest 1 minute

 

By |August 21st, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD4Paws Kids Division WODs

kids

WOD #1:  “Get Down, Boy/Girl!”

AMRAP 4:30

Thrusters

At the start of every 45 seconds complete:

12 Precision Paw Pounces (double hop to targets)

then complete as many Thrusters as possible in the time remaining.

Score = Total # of Thrusters

 

Ages 5-7 ~ PVC

Ages 8-10 ~ 5# DB

Ages 11-12 ~ 15# Bar

 

WOD #2:  “Man’s Best Friend”

*Partner WOD.  Athletes are chosen at random

Partner AMRAP 4

30m Partner Kibble Carry ( Sandbag Carry)

Followed by:

Partner A completes:

8 Hand Release Push Ups

While

Partner B – Sit & Stay (Squat Hold)

Then the partners Switch stations

 

Followed by:

30m Walk the Dog (Wheelbarrow)

Then complete:

A – 8 Hand Release Push Ups

B – Sit & Stay (Squat Hold)

Switch

 

Followed by:

30m Partner Kibble Carry

A – 8 Hand Release Push Ups

B – Sit & Stay

Switch

 

In remaining time, Partner MB Sit-Up/Toss

Score = # of Sit-Up Reps

 

Ages 5-7 ~ 3# MB

Ages 8-10 ~ 4# MB

Ages 11-12 ~ 5# MB

 

By |August 21st, 2014|Categories: Uncategorized|Tags: |0 Comments

CF Conditioning Trial Week!

WallBalls

Hey guys, we are going to be having a Trial Week for our Crossfit Conditioning classes (as well as our normal Crossfit classes) the week of September 8th for anyone who wants to give Crossfit a try! This is a great opportunity for anyone on the fence about trying Crossfit out! 1 week of free classes to test it out and see if Crossfit is for you! What do you have to loose!? To view our class schedule just click here.

 

 

 

 

By |August 20th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 8.20.14

Dick

Dick at Games of the Ages

 

A. Squat Snatch, 1 rep @ 75%  every 30 sec for 8 Min

B.  20 Second Sled ALL OUT Run every 2 minutes x 6

C.  10 Min at 75 %

250m Row Damper #3 22 S/M

10 Sit Ups

50 Single Unders

 

Cash Out:  3 sets:

12 DB Bicep Curls

25 Banded Face Pulls

 

By |August 20th, 2014|Categories: Uncategorized|Tags: |0 Comments

Fixing The Triple Extension and Early Arm Pull

Hey guys, great little article on  fixing your early are pull and “bouncing of the bar”. Take a look here! 

By |August 19th, 2014|Categories: Uncategorized|Tags: |0 Comments