08/01/2014

TODAY’S WOD LIFT Back Squat: 1×10 @ 60% 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% Front Squat: 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% METCON For Time: 21-15-9 Pull-Ups KB swings (70/53) Shoulder to Overhead (135/95)

07/31/2014

TODAY’S WOD Lift: EMOTM for 10 min Hang Power Snatch 2 @ 75% Bench Press 5×3 @ 70% Metcon: 2 Rounds for Total Reps 90 sec per station w/30 sec plank between each Row for cal Double Unders (2:1 scoring for singles) 10m Shuttle Run (10m=1 rep)

07/30/2014 WOD

TODAY’S WOD STRENGTH 4 X 50M Sled Pull Forward (1.5 BW/BW) 4 X 50M Sled Pull Backward (BW/.75 BW) METCON For Time: 400m run w/ med ball (20/14) 40 med ball squats 40 med ball deadlifts 40 med ball sit ups 40 OH walking lunges w/ med ball (total) 400m run w/ med ball

Hatch Squat Program

Today we’re starting the Hatch Squat Program. Nothing will hangs in terms if the regular classes, we will still have a lift/strength portion as well as a daily metcon. The Hatch Squat Program will be your lift for those two days. The program will be for 12 weeks, 2 days per week we will be […]

CrossFit and Baseball

    TODAY’S WOD LIFT EMOTM for 10 minutes: Hang Clean & Jerk 2+1 @ 70-75% Snatch-grip deficit deadlifts 5×3 @ 70% (deadlift) METCON 10 minute AMRAP: 10 box jumps (24/20) 15 deficit push ups on DB’s 200m run The Oakland A’s are holding the first ever “CrossFit Day at the Oakland A’s” on Sunday, September […]