WOD~

DL 3x3

Then...

5 Rounds:

5 DL (275/185#)

10 pull ups

Post weight sets and time to comments.

Time to shed those extra pounds of turkey!!

WOD~

Two Rounds:

50 squats

40 DB cleans (find a weight that is right for you.... )

30 KTE

20 Burpees

10 Pistols each leg

Post time to comments.

Team rowing with a PUNCH!

WOD~
Team Rowing with a punch!

4 rds:

500m row 1st person

500m row 2nd person

(or we will alternate if teams are more than 2...total of 2,000m each person)

....While your partner is rowing, you are waiting for them to finish by holding a plank position. If teams are more than 2, you do the plank hold immediately after rowing.

Post winning teams to comments.

WOD~
OHS drill
Then...

AMRP10
6 OHS
6 burpees

Post weight set and rounds to comments.

FRAN!

WOD~

Shoulder Press 3x3

Then....

"Fran"

21-15-9

Thrusters (95/65#)

Pull Up

Post times to comment.

Crossfit Baseball

WOD~ "Crossfit Baseball"

As many runs as possible in 20 min:
1st base = 10 push-ups

2nd base = 10 squats

3rd base = 10 box jumps

Home base = 10 burpees

You must complete 10 pull-ups at homebase (like getting a hit) before you can "run" to first. Between each base, you will row 125m. This will be your "running" to each base.

Post number of homeruns at end of the 20 minutes!

WOD~
Back Squat 3x3

Then...
3 rds:
16 KB snatches (8 each side) 53/35#
20 pull ups

Post weight sets and time to comments.

Football Gone Bad

Today's wod borrowed from Crossfit Football main site.

WOD~ Football Gone Bad
Three 1 minute rounds for time:

1. DB Thrusters 45 lbs

2. Box Jumps 20" box

3. Push Ups

4. Double Unders

5. Calorie Row

*Rest 1 minute between rounds.

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

WOD-
Jerks 3x3
Then...

21-15-9
True push ups
Jumping pull ups - C2B
Lunges (alter starting leg each round)

Post weight sets and time to comments.

Mobility Drills

Anyone who has been around Brett the last 6 months, knows that he has been experiencing some shoulder pain. This clip is just a portion of the drills that we are going to put you through today. Let's loosen those bodies up people! More ROM (range of motion) equals better output production.... higher numbers on your lifts, faster run times, and a painfree environment. We will get there together!

WOD~
Mobility drills

Post your thoughts and feelings to comments.

Pull Up Challenge

This weekend, we had the pleasure of hanging out once again with Kelly Starrett, aka KStar, while we attended the Crossfit Mobility Certification. Coach Kelly Starrett list of accomplishments is quite impressive! He is the owner of San Francisco CrossFit, has his Doctor of Physical Therapy with his own pt practice, and he practiced performance-based physical therapy at the world-renowned Stone Clinic. This weekend, we hung out with him both in and out of class and were able to pick his brain on many things. We are excited to share what we learned with you this Wednesday! Be ready for a non-typical wod, but no worries, we will bring along a good douse of good pain!

WOD~

Pull Up Challenge

1 minute on/ 1 minute off

(Complete the cycle so that you have 10 minutes on)

Finisher- Tabata Squats--bottom to bottom

Post total count to comments.

Sibling Love

Nothing says sibling love like sled dragging your sister down the block!

WOD~

AMRP20

20 box jumps

15 push press (115/75#)

10 pull ups

Post rounds and weights to comments.

Nick Meets Pukie!

During the ninth round of sprints, Nick gets officially introduced to Pukie! His response, "I PRed, so I can't be mad at that."

WOD~
DL 3x3 Then...

AMRAP10
7 DL (315/205#)
20m sprint
14 pistols (7 each side)

Post weight and times to comments.