9.5.13 WOD
A. Deadlift 3-3-3-3-3 B. 7 rounds for time of: 7 Pull-ups 7 Wall Balls, 20/14 lbs C. Farmers Carry 24/16kg: 5 mins The Again Faster Mic’d Instructor – Deadlifts Video Shawn’s Cool down….
9.4.13 WOD
A. Front Squat 3×3 (Add 5lbs) B. For time: 21-15-9 reps for time of Front Squats 155/105 Toes to Bar Finish with 800m Run for time “We Rally” from the “Hotshots 19” memorial event – video
9.3.13 WOD
Practice: Handstand holds 3×30-45sec Skill Work: Hang DB snatch Double Unders B. 7 Rounds For Time 30 Double Unders 20 One-Arm Dumbbell Snatches (10 right/10 left) 10 Burpees Accessory: 2 min plank on front + 1 min on each side
9.2.13 WOD
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a…
8.31.13 WOD
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Labor Day Weekend Schedule: Saturday: Normal Hours …No Intro Class Sunday: CLOSED Monday: 9a and 10a Classes ONLY!!! “Hotshot Wives” – video Live stream of the “Hotshots 19” memorial workout event from Prescott, AZ,…
8.30.13 WOD
A. 4 sets Not For Time of: Weighted Good Mornings x 6-8 reps @ 4010, rest 30 sec L-Sit, 30 sec, rest 30 sec B. AMRAP 7min Burpees (Jump to a 45# plate) Labor Day Weekend Schedule: Saturday: Normal Hours …No Intro Class Sunday: CLOSED Monday: 9a and 10a Classes ONLY!!! CrossFit – Powerlifting Good…
8.29.13 WOD
800 Meter Run, Rest 3 min 600 Meter Run, Rest 2 min 400 Meter Run, Rest 1min 400 Meter Run, Rest 2 min 600 Meter Run, Rest 3 min 800 Meter Run, Done!!! Merrie,
8.27.13 WOD
A. Hang Power Snatch Spend 20 minutes building to a 3RM *All reps fast and clean – no pressing out B. 8 Alternating Tabata Intervals: Hang Power Snatch (75/55) Box Jump (24″/20″) CrossFit – A Professional Motocross Rider at 14 (video) Rory,
8.28.13 WOD
“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Scaling: Muscle Ups: Sub 4 Pullups or 2-4 Negatives with 4 Ring Dips/Negatives HSPU: Sub 4 HSPU w/ knees or feet on box “Nate” WOD demo (video) CrossFit – “Efficiency Tips: Muscle-ups” with…
8.26.13 WOD
A. Front Squat 5×3 75%-80% of 1RM Use the same weight for each set. B. 2 Rounds, 10 minute cap 50 Wall Balls 20/14 50 Push ups Finish – 45 sec Max GHD Sit Ups Front Squats – Good vs. Bad (video) Before and After photo of Anthony Bruno. Your hard work and commitment is…