Tuesday, 01 August 2017

The Top Male CrossFitter for 2008 is Jason Khalipa of CrossFit Unlimited in Milpitas, CA. Josh Everett came in second, with Jeremy Thiel in third. The Top Female CrossFitter for 2008 is Caity Matter of Gahanna, OH, where she trains with Rogue Fitness. Tanya Wagner took second place and Gillian…

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Monday, 31 July 2017

::ITS GAMES WEEK:: Each workout this week will be a past Games event. Check out this link to see how this week is laid out, including the schedule of the 2017 Games events https://games.crossfit.com/games/info Strength Back Squat Gainz- 5 reps at 75%, 3 reps at 80% and 1+ reps at…

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Friday, 28 July 2017

Strength EMOM x 10 2 snatchs, full. Increase weight each minute Met Con 12-10-8-6-4-2 DB Snatch, 50/35 200m run after each set of repitions   **We did a similar workout in April. This time, we are doing less running but 12 more reps. Use the same weight you did and…

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Wednesday, 26 July 2017

:: When women support each other, incredible things happen :: Strength EMOM x 12 minutes odd- Cleans even-Power Cleans *For Gainz-use 80-85% of 1rep max and do 3 reps each minute *For maintaining- use 65-70% and do 5 reps each minute Met Con 5 rounds for time: 10 front squat,…

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Tuesday, 25 July 2017

:INVINCIBLE: Impossible to defeat… Skills- Spend 15 minutes working on Chest to bar pull ups. Use a band to assist you while getting your chest to touch the bar. Try tempo chest to bar pull ups, allowing 3-5 seconds on the ascend and 3-5 seconds on the descend.   Met…

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Monday, 24 July 2017

The body achieves what the mind believes… Strength Bench Press Gainz-3 @ 75%, 3 @80%, 3 @ 85% —or—- Maintain- 3x Max effort rep’s at 70% of 1RM.   Met Con For Time: 1 mile Assult bike 50 wall ball, 20/14 30 push ups 10 toes to bar

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Friday, 21 July 2017

Skill– EMOM x 10 minutes 100m sprint  or 15calories assault bike  or 130m row  Met-Con Buy in: 25 burpees Then… 7 rounds 7 Push press, 155/105 7 pull ups Then… Buy out: 25 burpees *weight is from the ground; needs to be heavy for you.

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Wednesday, 19 July 2017

To honor a wonderful coach, to whom we are lucky to call ours…I present “The Coach Davina” WOD. Hope you enjoy it Coach!  Strength EMOM x 10 minutes: ODD-3 strict pull ups EVEN- 3 strict dips *if you can do these movements easily, scale up to either strict chest to…

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Tuesday, 18 July 2017

Strength Deadlift Gainz-3x 75%, 3x 80% and 3×85%. Rest as needed between sets, reps do not need to be unbroken –or– Maintaining- 5 sets of 4 reps: 3″ deficit. Rest as needed between sets, reps are unbroken. Using 65-70% of 1 RM. Met Con 5 rounds: 10 deficit push-ups, 2″…

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Monday, 17 July 2017

Lets get ready for a new week. Strength Back Squat Gainz- 3x 75%, 3 x 80% and 3 x 85%. Rest as needed between sets and repetitions do not need to be unbroken. –OR– Maintaining- 6 sets of 5 repetitions of 1 & 1/4 squat at 75% of 1RM. Rest…

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Friday, 14 July 2017

Strength EMOM x 10 1 bear complex (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press) Met Con 1-10 Deadlift, 185/125 10-1 Strict Press, 75/55

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Monday, 10 July 2017

Skill. Muscle-up practice. Spend 20-minutes working on muscle ups Met Con Tabata Barbell: Deadlift, 95/65 Hang power clean, 95/65 Front squat, 95/65 Push press, 95/65 Rest 1 minute between movements   *each movement is a full tabata, 8 rounds of :20 seconds work & :10 seconds of rest. Then we…

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Thursday, 06 July 2017

Strength Push press For all the gainz: 5x 70%, 5x 75%, 5x 80% of your 1RM —-OR—– For maintaining: 3 x 10 at 60% of your 1 RM. Met Con 5-minute AMRAP: 14 DB snatch, Alt arms, 50/35 7 push up Rest 2 minutes 5-minute AMRAP: 14 DB snatch, alt….

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Wednesday, 05 July 2017

Skill. Work yo’ weakness. Find a movement that you want to improve on. EMOM x 10, if your unsure on the amount of repetitions, ask coach! Met Con 7 rounds: 5 handstand push up 2 rope climbs   *challenge yourself with the HSPU and scale down. If you are doing…

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