pull-ups
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 [...]
Orange Crush
Today’s WOD Workout A: Weighted Pull-Ups- 5 x 3 Ring Dips- 5 rounds max reps Then: 21-15-9 Pull-Ups Push-Ups Toes 2 Bar KB Swings (53/35) Workout B: Front Squat- 3 x 5 Bench Press- 3 x 5 Then: 10-9-8-7-6-5-4-3-2-1* Power Cleans (95/65) Push-Press (95/65) *Complete 20 double-unders after each round Those bright orange shirts that [...]
How Do You Roll?
Today’s WOD Workout A/B: Our February AOTM Jason checks in with this beauty… “Jason’s WOD” 3 Rounds for Time 50 Double-Unders 40 Kettlebell Swings (55/35) 30 Box Jumps (24/20) 20 Pull-Ups 10 Power Cleans (135/95) 5 HSPU 1 Rope Climb ******************************************************* Ok, that’s obviously not Ryan but since he posted this article from SicFit on [...]
Bringing the Box to Work
So guess who walked out of the box and went to work with his weightlifting shoes on? That’s right, Matt P. Not only did our aspiring firebreather forget to change out of his orange striped Adidas but he also left his tennis shoes on the main floor. Yup, you owe us 25 burpees for leaving [...]
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 [...]
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 [...]
Why the New Programming?
Workout A Back Squat: 5-5-max reps Shoulder Press: 5-5-max reps Then: 20 skin the cats Then: 10 wall balls on the minute for 10 minutes Workout B “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats So for those of you who were not around last week because of the holidays, we’ve switched things up [...]
Man Up, Ladies!
Workout A: Snatch 2-2-2-2-1-1-1-1 Then: 10 muscle-ups 100 shoulder press (75/55) 1000 m row For time! ********************************************* Workout B: Spend 10 minutes practicing rope climbs Then: AMRAP in 20 minutes 2 DB Renegade Pushups (35/25) 4 DB Ground to Overhead (35/25) 10m Walking Lunges 10m Broad Jumps
An Experiment
We will be experimenting this week with giving our athletes two different workout options when they walk into the box. One will be more strength biased while the other will focus more on metabolic conditioning. Show up and you decide what works best for you. We will use this week to see if a two [...]
Fresh Faces
Congrats to our December On-Ramp class that graduated to the big leagues this week. Please make sure to introduce yourself to these newbies and make them feel welcome in the box! Today’s WOD: Back Squat: 5-5-5-3-3 Weighted Pull-Up: 3-3-3-3-3 Then, Tabata: push-ups, sit-ups, air squats* *total the lowest number for each exercise for a final [...]
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