Blog Archives

WOD 10/01/2014

9/30/2014

Strength: 8 Round EMOM - 2 Squat Clean Thrusters (Clusters) AHAP

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WOD: "Fran"

21-15-9

Thrusters 95/65
Pull Ups
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1st Youtube demo, many of you have seen before when we've previously done clusters.

2nd Youtube video is from the guys at Barbell Shrugged with a great discussion on "Fran." Watch up until about the 10:40 mark.

And finally...in the third video...many of you know who Bob Harper is from America's Biggest Loser. Here he is when he went to the Level 1 certification and attempted "Fran" for the 2nd time.

09/30/2014

9/28/2014

Tuesday 09-30-14

Strength: 8 Round EMOM - Power Clean from floor + Hang Full Clean - AHAP (As Heavy As Possible)
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WOD: 5 Min AMRAP

5 Power Cleans 135/95
5 Burpees over bar

Rest 2 Mins

Repeat the exact amount of Rounds and Reps...FOR TIME!!! Beat your time (5 min) if possible.

*There will be a bonus to this WOD...but you'll have to wait to find out in class.
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Video demo below of power clean + hang squat clean + split jerk. In tomorrows EMOM...we're only doing the pwr cln + hang sq cln...NOT the jerk.

WOD 09/29/2014

9/28/2014

Strength: In 10 minutes find 1 Rep Max Floor Press or Bench Press (Get a partner or ask for a spotter on your max attempts!!!!)

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WOD: For time - (30 Min Cap)

Row 500 Meters
30 Floor Press 135/95
Row 1000 Meters
20 Floor Press 135/95
Row 2000 Meters
10 Floor Press 135/95
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Tips from Mark Bell and Brandon Lilly on floor pressing...in the Youtube video below.

09/27/2014

9/26/2014

Class times tomorrow...September 27th...at 8 and 9 AM only.

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Partner Wod: Teams of 2 (M/M...F/F or M/F)

5 min AMRAP: ALternating 100 M Sprints (50M out and back)
4 min AMRAP: Alternating Burpee Box Jumps (24/20)
3 minAMRAP: Alternating DB snatches (50/30) 1 with each arm THEN switch
2min AMRAP: HSPU's or (Scaled) Hand Release Pushups (Split up however)
1 min AMRAP:BOTH partners doing Air squats

Score = Total Reps

Youtube demo video on the dumbbell snatch with Jon Gilson @ Again Faster. Most of ya'll have done these numerous times before...but this is a great, thorough demo video to watch.

09/26/2014

9/25/2014

Strength: 10 Mins to find a 3 Rep Max Power Snatch

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WOD: 5 Rounds for time

7 Power Snatch 95/65
7 Overhead Squats 95/65
21 Double Unders or 63 Singles

WOD 09/24/2014

9/23/2014

"Cindy"

20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Great demo video below from the folks at CF Flagstaff. The second one is one I've posted many times before. How to make tape straps for high rep pullups, T2B's, Bar MU's...etc. Usually you all listen to me only after you've done a high rep pullup wod and rip. We'll see what happens tomorrow.

WOD 09/23/2014

9/22/2014

WOD: 4 Rounds for time

Run 400 Meters or Row 500 Meters

40 Wall Balls 20/14

I've got the Youtube video below set to start playing at 1:49. Watch until about the 6 minute mark. (Good things to keep in mind when doing Wallballs.)

09/22/2014

9/21/2014

10 Mins to find a 3 Rep Max Power Clean

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WOD: "DT" - 5 RFT

12 Deadlifts 155/105
9 Power Cleans 155/105
6 Push Jerks 155/105

Scaled Load - 115/7

WOD Demos with #1 Iceland Annie and #2 Rob Forte.

WOD 09/20/2014

9/19/2014

Class times tomorrow...Saturday the 20th at 7, 8 and 9 AM.
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CrossFit Grit - "The Equalizer" This is one of the standards at my friends box in Saint Simons Island, GA.

For Time:
1 Mile Run
20 GTO 95/65 (GTO = Ground To Overhead)
15 GTO 115/80
10 GTO 135/95
5 GTO 155/115

For all the newer athletes...yes, it can be scaled according to your current capabilities.

WOD 09/19/2014

9/18/2014

Strength: 10 Round EMOM

1 Power Snatch (from floor) + 1 Hang Full Snatch - heavy as possible
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WOD:

Start 00:00
Buy in Run 400 Meters - on a 2 Min Clock
Then
Starting @ 02:00
5 Rounds for total reps
1 Min Burpees
1 Min Russian KB Swings 70/53
Then
Starting @ 12:00
Cash out - Run 400 Meters for time