09/18/2014

TODAY’S WOD Skill: Muscle-ups (Bar or Ring) Spend 15 min on muscle-ups or progressions, or 5 x AMRAP (unbroken reps) Metcon: 12 min AMRAP 1 Muscle-up (Bar or Ring) or sub w/3 Ring Dips 5 HSPU 10 C2B Pull-ups The 3 Reasons People are Obsessed with CrossFit

09.17.2014

TODAY’S WOD LIFT EMOTM for 8 minutes: Clean and Jerk (1+2) *increase weight every other round METCON For time: 400 m run 30 wall balls (20/14) 20 clean and jerk (135/95) 10 renegade push-ups (40/25) 20 clean and jerk 30 wall balls How TV, the Internet, and Your Phone Are Hurting Your Fitness

09/16/2014

TODAY’S WOD Lift: Hatch Squat, Week 8, Day1 Back Squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1X5 @ 80% Front Squat 1×5 @ 60% 3X5 @ 65% Metcon: 10 min AMRAP 5 Clusters (115/75) 7 KB Swings (70/63) 9 Burpees DHA Aids Recovery After Intense Eccentric Exercise

09.15.2014

TODAY’S WOD LIFT Bench Press: 1×5 @ 70% 3×5 @ 80% METCON “Big 25″ 3 RFT with a single plate (25/15): 25 Air Squat w/ plate extended in front 25 Push Ups with feet on plate 25 Russian Twists (each side) 200 m Waiter’s Walk Coach Kalie is taking part in the “Whole Life Challenge”. […]

09.13.2014

TODAY’S SCHEDULE 8:00 am: On-Ramp 9:00 am: Regular Group Class 10:00 am: Barbell Club/Open Gym TODAY’S WOD In teams of 2, complete the following for time: 100 kb swings (53/35) 90 air squats 80 knees to elbows 70 hand release push ups 60 walking lunges 50 pull ups 400 m run *only one person may […]