Deadlift
Higher Learning
Today’s WOD Workout A: Deadlift: 5-5-5 (max reps) Then: 50 Power Cleans (135/95)* *Perform 5 burpees at the beginning of every minute Optional: 10 m tire pull x 5 (rest as needed) Workout B: 7-6-5-4-3-2-1 Renegade Push-Ups (35/25) 10m Walking Lunges 20 Sit-Ups 10m Bear Crawl *********************************************** Registration for the The CrossFit Games Open Qualifier is now [...]
Deanna is our February AOTM!
Okay, so this one is long overdue! Please join me in congratulating Deanna for being named our February Athlete of the Month. Deanna, along with her husband Runner Steve, our just awesome people to have in our box! D came to us with a background in running but before long she had a pair of [...]
Regional Dates Announced
Today’s WOD Workout A: Deadlift: Spend 20 minutes finding your 1 rep max Then: “Randy” 75 Power Snatches (75/55) Workout B: 5 Rounds (not timed) Max Pull-Up static hold Max Handstand hold Max Superman plank hold *rest as needed between rounds. Don’t have a handstand yet? Grab a bumper plate and lock it out overhead [...]
The Clothes Definitely Make the Man
Today’s WOD Workout A: Deadlift: 5-3-1 (max reps) Then: AMRAP in 10 minutes 1 Power Snatch (95/65) 1 Lateral Burpees 2 Power Snatch 2 Lateral Burpees Continue up the ladder until the 10 minutes is up Workout B: 2 Rounds for Time 20 Calorie Row 30 (15 each) One arm Dumbbell Snatch (35/25) 40 Push-Ups [...]
Showing Much Love!
Today’s WOD Workout A: 10 Rope Climbs or 10 Muscle-Ups Then: “JT” 21-15-9 HSPU Ring Dips Push-Ups Workout B: Deadlift 5 x 5 Then: 3 Rounds for Time 30 Push Press (75/55) 20 Kettlebell Swings (53/35) 10 Pull-Ups ********************************************** It’s a little long, but stick with it because the perspective gained is more than worth [...]
Suffering Succotash!
Today’s WOD Workout A: Deadlift: 3-3-Max Reps Then: “DT” 5 Rounds for Time 12 Deadlift (155/105) 9 Power Clean (155/105) 6 Push Jerk (155/105) Workout B: The “Dirty Thirty” 30 Box Jumps (24/20) 30 Jumping Pull-Ups 30 KB Swings (53/35) 30 Lunges (each leg) 30 Knees to Elbows 30 Push Press (75/55) 30 Back Extensions [...]
Controlled Chaos
Today’s WOD Workout A: Row 2k (recovery) Then: 30 Pistols 30 TGU’s (53/35) 30 KB cleans 30 KB snatches Optional: January skill challenge Workout B: Deadlift: 3 x 8 Then: “Nancy” 5 Rounds for Time 400m run 15 OHS (95/65) Optional: January skill challenge Things were rocking in the box last night with regular workouts [...]
Better Get Ready!
Workout A Weighted Pull-Ups: 3-3-3-3-3-3 Kipping Pull-Ups: 3 attempts at max reps Then: Sprint Row 5 x 200m (rest 1 minute between rounds) Workout B Deadlift: 3 x 8 Then: AMRAP in 12 minutes: 20 Double-Unders 9 Deadlifts (95/65) 6 Hang Power Cleans (95/65) 3 Shoulder to Overhead (95/65) Registration for the 2012 CrossFit Games [...]
Holiday Schedule
Today’s WOD: Spend 15 minutes working toward a heavy 5 rep deadlift then AMRAP in 10 minutes: 30 double-unders 15 power snatches (75/55) Optional: 100 ghd sit-ups or the December skills challenge ********************************************* We will be running one class this Saturday, Christmas Eve, at 9:00 am. This will be a 12 days of Christmas style [...]
Get Your Butt Up!
Today’s WOD: For those of you not heading down to Fairfield to participate in the James Capoot fitness challenge at CrossFit Solano, you’ll be doing WOD #2 anyway. In team’s of two complete the following: AMRAP in 19 minutes: 4 shoulder to overhead (135/95) 9 deadlifts (135/95) 7 front squats (135/95) run 497 m *1 teammate [...]
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