Monthly Archives: September 2015

Warm-Up: 10 Minute warp-up, coaches choice. Oly Strength 1-3: 3-Position Clean – 60%x1x2, 65%x1x2 (% of Clean) Power Jerk (split) + Jerk (split) – 60% x (2+1) x 2, 65% x (2+1) x 2 Clean Deadlift – 90%x5x4 (% of Clean) Front Squat – 60%x6x2, 65%x5, 70%x3 WOD: 21-15-9 For time of: Medball Cleans 20/14 […]

Warm-Up: 10 Pass Throughs 10 Halos BB Burgener Warm-Up x3 BB Skills Transfers x3 Junk Yard Dog 5 each Oly Strength 1-4: 3-Position Snatch – 60%x1x2, 65%x1x2 (% of snatch) Snatch Pull – 85%x5x4 Snatch Push Press – 65%x5x2, 70%x5x2 (% of Push Press) Good Morning – 25%x6x3 (% of Back Squat) WOD: 2 Rounds, […]

Warm-Up: 15 Minutes to warm up on your own. We want to see what you have learned. Oly Strength 1-5: Snatch – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1, HS Clean & Jerk – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1, HS Back Squat – 60%x6x2, 65%x6, 70%x4x2 WOD: 12 Minute EMOM of: 5 Thruster 95/65 7 Supine Ring […]

Athletes, starting October 1st, we will be adding Open Gym times on Saturday’s at 10am and at 12:30pm. If you are trying to get in and WOD on Saturday mornings, we hope this helps. Also just a reminder about Open Gym times. If you are new to CrossFit try to come in to classes until […]

Warm-Up: 12 Pass Throughs 12 Halos Burgener Warp-Up x3 Skills Transfers x3 4 Minute cap on above warm-up then: 6 Minutes Coaches Choice Oly Strength 2-2: Power Clean + Clean – 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean) Snatch Balance – 60%x3x2, 65%x3, 70%x3x2 (% of Snatch) Push Press – […]

Warm-Up: 400m Run Burgener Warm-Up x3 Skill Transfer x3 Gunk Yard Dog x6 each 400m Run Oly Strength 2-3: 3-Position Clean (floor, knee and mid. thigh) – 65%x1x2, 70%x1x3 (% of clean) Power Jerk + Jerk – 65% x (2+1) x 2, 70% x (2+1) x 3 Clean Deadlift – 100%x7x2, 100%x5x3 Front Squat – […]

Warm-Up: 12 Pass Throughs 12 Halos Burgener Warm-Up x3 Skills Transfer x3 Junk Yard Dog 6 (Each) 4 Minute time cap then 6 Minutes Coaches choice Oly Strength 2-4: 3-Position Snatch (floor, knees and mid thigh) – 65%x1x2, 70%x1x3 Snatch Pull – 90%x7x2, 90%x5x3 Snatch Push Press – 70%x5x3, 75%x5x2 Good Morning – 25%x8x3 (% […]

Warm-Up: Show us what you have learned. You have 10 Minutes to warm-up. Oly Strength 2-5: Snatch – 60%x3, 65%x3, 70%x3, 75%x2, 80%x1, Clean & Jerk – 60%x3, 65%x3, 70%x3, 75%x2, 80%x1, Back Squat – 60%x6, 65%x6, 70%x6, 75%x4x2 WOD: 1-2-3-4-5-6-7-6-5-4-3-2-1 for time of: WallBalls 20/14 @10/9′ Pull-Ups Floor Press 135/95 10 Minute time Cap.

Warm-Up: 14 Pass Throughs 14 Halos Burgener Warm-Ups x3 (w/BB) Skills transfer x3 (w/BB) Junk Yard Dog x7 Oly Strength 3-1: Power Snatch + Snatch – 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch) Jerk – 75%x3x5 Clean Pull – 90%x5x5 Back Squat – 65%x6, 70%x6, 75%x6, 80%x5x2 WOD: For time: 100 […]

Warm-Up: 14 Pass Throughs 14 Halos Burgener Warp-Up x3 (PVC) Skill Transfers x3 (PVC) 4 Minute cap on above warm-up then: 6 Minutes Coaches Choice Oly Strength 3-2: Power Clean + Clean – 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean) Snatch Balance – 65%x3x2, 70%x3, 75%x3x2 (% of Snatch) Push […]