WOD
04/24/2012 WOD
Program A: AMRAP in 15 minutes 10 m handstand walks Then: 400 m farmer’s carry (70/53)* *every time you set the weight down perform 10 burpees Program B: Spend 15 minutes working on the clean Then: 500 m row 21-15-9 wall balls (20/14) pull-ups Improving the Clean through a Better Turnover by Greg Everett … [...]
Welcome Baby Boo!
Lexi June Thornberg finally decided to make her official entrance into the world yesterday. Congrats to Gy and Mikey on their new baby girl! We are so pumped for you two! The future CrossFit Games Champ weighed in at 8 lbs, 1 oz, and measured 20 inches long. Both mommy and baby are doing great [...]
CrossFitting Across the Pond
Hi Christian, We’re back from two weeks of English breakfasts, pasties and pies… We also dropped in at the Crossfit in Liverpool while we were there. They don’t post all their wods online though so I didn’t realize I was letting myself in for a power snatch/burpee/boxjump amrap until it was too late. We had fun though. Hope evryone is doing [...]
A Man of His Word
Coach Ali said that he would do a burpee for every ARCFit Living Social voucher sold. Well he’s a man of his word! He came into the box and got things going at 6:00 pm. Nearly 400 burpees and several beers later, Ali finished his last burpee and clocked in just under 45 minutes. In [...]
K9 CrossFit
Today’s WOD Program A: Spend 20 minutes working on your muscle-ups or other skill practice Program B: Spend 20 minutes working on the snatch or other skill practice Then A/B: 3 x 500m sprint row Rest 3 minutes between rounds ********************************************* Don’t forget that this Saturday everyone is invited up to Auburn CrossFit to get a WOD in [...]
Show Us Your Guns
Today’s WOD Workout A: Shoulder Press: 3 x 5 Push Press: 3 x 3 Push Jerk: 3 x 1 Then: “Nancy” 5 rounds 400 meter run 15 overhead squats (95 lbs) Workout B: Spend 15 minutes practicing your rope climbing technique Then: 3 Rounds 400 meter run 10 dumbbell thrusters (35/20) 15 dumbbell walking lunges [...]
Masters Training Camp
TJs Gym will be hosting a masters training camp designed for the “mature” athlete (wink, wink) on June 9-10. This 2-day seminar is designated for the over forty athlete and will focus on nutrition, mobility, recovery, and competition among other areas. There will be several top notch instructors throughout the weekend including Mark Bell, Carl Paoli, [...]
Without further adieu… The WOD you’ve all been waiting for!!!!
Today’s WOD James’ AOTM WOD: 5 Min AMRAP 5 Burpee Toes to Bar 25 M Shuttle Run (5 M Shuttle) Rest 1 Min 5 Min AMRAP Manmakers (35/25) Rest 1 Min 5 Min AMRAP 10 KB SDLHP (70/53) 10 sit ups Here it is. Boom. Doesn’t look THAT bad right? RIGHT?! I’m sure most of [...]
It’s not about “Rx”, it’s about “Pr’s”
Freddy Camacho of CrossFit One World absolutely hit the nail on the head with his post about how whether or not you do a WOD as “Rx’d” should not define you. Your own Pr’s should be what counts…“AS RX’D” & THE COOKIE CUTTER FITNESS DILEMMA Today’s Schedule 9:00, 10:00am- Regular Group Classes 11:00 am- On-Ramp Today’s WOD [...]
Good Luck Last Samurai!
Elijah, the man with the top-knot, is leaving our coaching ranks to start his own CrossFit gym up the hill. He built an extemely successful boot camp down in Elk Grove over the past few years, and I’m sure he will do the same with auburn crossfit. Elijah officially opens up his doors tomorrow and has [...]
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