WOD
Sizzling
Heads up for all you pm-ers, If you haven’t noticed, summer is here and the box has been a touch warmer than what many of us are used to. Since it looks like the warm weather is here to stay, try get plenty of water long before you get to the gym. It’s easy [...]
The Face-Off(s)
Today’s WOD Workout A: Skill: 20 Skin the Cats or practice Front Levers (video demos courtesy of Gymnastics WOD) Then: 5 rounds for time 100 m run 9 power snatch (75/55) 6 ball slams 3 burpees Program B: Hang Power Clean: 5 x 5 Hang Power Snatch: 5 x 5 Hang Power Snatch Then: 3 rounds for time 500 [...]
Teach ‘em Up
What’s harder T, teaching P.E. to middle-schoolers or trying to teach a group of ARCFitters how to read Dirty Larry’s chicken scratch? Today’s WOD Program A: Power Clean: 3-3-3-3-3 Deadlift: 5-5-5 Weighted Pull-Up: 5-5-5-5-5 Optional: 75 ghd sit-ups Program B: Spend 15 minutes mobilizing or practicing a skill Then: AMRAP in 4 minutes 3 burpees [...]
Back to Work Intern!
Only kidding of course. Matthew the Intern has been a valuable addition to the ARCFit team over the past few months. He has a solid work ethic and is a really good people person. A former running back and decathlete at Sacramento State, this was Matt’s first exposure to CrossFit and I think he likes [...]
ARCFit Out and About
The fam and I are spending a few days in beautiful Yosemite. Lots of hiking and amazing scenery (and shorter posts)! Mesh has the programming reigns for this month. Welcome to your week… Today’s WOD Workout A: Push Press: 5-5-5-5-5 Front Squat: 5-5-5 Back Squat: 5-5-5 Then: Row 2k Workout B: Skill: 40 kb snatches [...]
Rest Day
Enjoy the nice weather, we’ll see everyone tomorrow!
A Good Idea Gone Bad
Big props to Cole who put together a unique and challenging AOTM “Zombie” WOD yesterday. She set the bar extra high by organizing her own post-WOD barbecue and included some Paleo friendly treats! Well done girl! Even bigger things are expected from the next AOTM! Unfortunately, the buy-in for her WOD was to grab something [...]
Will You Survive?
Straight from our April AOTM Cole… “Zombie Survival WOD” (because I CrossFit to survive the apocolypse!) Buy in: 400 m weighted run (grab something-ANYTHING! Sandbag, bumper plate, ammo box, just don’t be a pussy!) 4 rounds 2 rope climbs 10 wall muscle-ups (plant two hands on the wall, jump up and lock out the elbows) 20 [...]
Say Cheese
Today’s WOD Workout A: Weighted Pull-Ups: 3-3-3-3-3-3 Then: 5 rounds for time 200 m run 9 kb swings (70/53) 6 toes to bar 3 burpees Workout B: Skill: Spend 15 minutes working on the clean Hang Power Clean [wmv][mov] Then: 50 power cleans for time (115/75)* *at the top of every minute perform 5 burpees. [...]
Hurts So Good
Today’s WOD Program A: Snatch: Find a 1 RM Clean: Find a 1 RM This is a full squat snatch and full squat clean. Spend about 15 minutes on each movement. Then: Sprint Row* 500m 400m 300m 200m 100m *rest as long as each round takes Program B: Skill: Spend 15 minutes practicing turkish get-ups [...]
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