WOD

2014-10-1411946

Workout of the Day

Strength:
Deadlift
- Build to a Heavy 3 Rep
- Build to a Heavy 10 Rep

Conditioning:
“Cashout”
AMRAP 5:
5 Deadlifts (185/135)
10 Wallballs (20/14)

2014-10-1311933

Workout of the Day

“Jota”
Teams of 3, 1 person working at a time
AMRAP 20:
10 Dumbbell Snatches (70/50)
15 Calorie Row

Cleansed or Conned?” – CrossFit Journal [article]

2014-10-1311931

Workout of the Day

“Bomba”
3 rounds:
400 Meter Run
30 Box Jumps (24/20″)
20 Push Presses (115/80#)

2014-10-1311932

Workout of the Day

:
On the minute x10:
0:15 second L-sit hold
0:45 seconds rest

Conditioning:
“It Takes Two”
Teams of 2
2 rounds:
2:00 Air Squats 
- One Partner holds the bottom of a squat
2:00 Deadlifts (185/135)
- One Partner holds a second BB in the hang position
2:00 Hand Release Pushups
- One Partner holds a handstand
2:00 Toes to Bar
- One Partner hangs from pull-up bar

Score is Total Reps.
A partner must be in the noted static hold for the other to accumulate reps. Post Buddies and Scores to Comments.

 

2014-10-1311930

Workout of the Day

Strength:
Power Clean: 20 mins to build to a heavy single (1RM)

Conditioning
“Cashout”
On the Minute x 10:
2 Power Cleans (75% of 1RM)
5 Burpees over Bar

2014-10-1211919

Workout of the Day

Strength:
15 mins to work up to a heavy OHS

Conditioning:
“Annie”
50-40-30-20-10
Double-Unders
AbMat Sit-ups

Bar path in the shoulder press with Denise Thomas – [video]




2014-10-1211920

 

Workout of the Day

Strength:
15 mins to work up to a heavy thruster triple (from rack)

Conditioning:
“Cham Cham”
30-20-10-5
Chest-to-Bar Pull-Ups
Thrusters (95/65)

How Much Sleep Do You Need?

2014-10-0711913

Closed for seminar today, except for 6 PM class

Workout of the Day

Weighted Pull-Up: 3 sets of 5

“Burner”
40 Strict Pull-Ups
*Every time athlete drops off bar, 30 Double-Unders

Could Multiple Sclerosis Begin In The Gut?  Scientific American

Thoroubred

Thorougbred

Workout of the Day

Closed for seminar today.  Go run intervals on a track.

Everybody looks good at the starting line

Everybody looks good at the starting line

 

Workout of the Day

Back Squat: 15mins to build to a heavy set of 3

5 rounds:
12 Kettlebell Swings (70/53)
12 Toes to Bar
200 Meter Run

Elbows up in the front squat with Denise Thomas – [video]

Reminder: We are closed this weekend while hosting a Level 2 Seminar. Get out of the gym and do something fun with your fitness this weekend! Sunday 6pm business as usual.


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