A. Mobility & Hang Power Cleans Skills & Drills In 15 minutes work up to a heavy 3 rep Hang Power Clean B. “Nasty Girls” 3 rounds for time; 50 air squats 7 muscle ups 10 hang power cleans (135/95 #) Scaling Options Will Be Available From Your Coach HOLIDAY PARTY!!!! It’s going to take…
4 rounds for time of: 12 Deadlifts 225/155 lbs 400 m Run Post total time. Scaling Options Will Be Available From Your Coach Holiday Recipes: Sweet Potatoes Anna – CrossFit Journal Chocolate Decadence – CrossFit Journal Gino,
For time: 50 Box Jumps, 24/20 in 50 Pull Up (Jumping)s 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Scaling Options Will Be Available From Your Coach Recovering From Hurricane Sandy Part 2…
A. Overhead Squat 1 Rep Max Find your Overhead Squat 1 Rep Max. B. For time, 21-15-9 reps of Overhead Squats (135/95) Chest to Bar Pullups Congratulations to Coach Alvaro for completing CrossFit Coaches Course.
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
“Blind Date” If you are not familiar with this WOD, basically what it means is that on the dates “Blind Date” is posted you don’t know what you are going to get until you show up at the box. “Coaching the Deadlift” with Bill Grundler – video “The Rob Davis Story” CrossFit Journal-video Guess who…
A. Warmup: 3 sets Thruster x 10 reps (45/35) Row x 150 meters Toes to Bar x 10-15 reps Rope Climb or Muscle Ups Handstand Pushup/Handstand Hold x Max B. 21-15-9 reps of: Thrusters 95/#65 Row (cal) Post total time. Mobility videos Pain Ball: Calling All Shoulders Death By Desk Rob, Deadlifting
A. Deadlift Find your Deadlift 1 Rep Max. B. 3 rounds for time of: 10 Deadlifts 225/185# 50 Double Unders Scaling Options Will Be Available From Your Coach How & why to use chalk in the gym 7 Foods You Don’t Have to Buy Organic – Marks Daily Apple Shorty in the Box!
A. Bench Press 3-3-3-3-3 B. CrossFit Games Open Wod 12.1 As many reps as possible in 7 mins of: Burpee This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps…
“EVA” 5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups Scaling Options Will Be Available From Your Coach WOD Demo with CrossFit Santa Cruz – video Happy Birthday Liz!!!
