CrossfitWOD

Thu - Aug 28, 2014 : Labor Day Hours!!!
Ttb2

ATTENTION!!!!
On September 1st (LABOR DAY) we will have one class at 9a.m.

On-Ramp
25-20-15-10-5
KTE
Jump Rope

CrossFit:
4x10 Ab Roll Outs
*THEN*
50-40-30-20-10
TTB
DU

CrossFit +:
Flight Simulator to 30 and back down
*THEN*
50 Hip Ext.
200m Run
40 Pistols
200m Run
30 HSPU
200m Run
20 WB
200m Run
10 Wall Walks
200m Run

Wed - Aug 27, 2014 : Benchmark Wednesday!
Clean-meme

On-Ramp
Hang Clean Tech.
*THEN*
3 Rounds
12 DL
9 Hang Cleans
6 STOH

CrossFit:
1 RM Hang Clean
*THEN*
"DT"
5 Rounds
12 DL (155/105)
9 Hang Power Cleans
6 STOH

Tue - Aug 26, 2014 : 21-15-9 chipper
Images

On-Ramp
Back Squat Tech.
*THEN*
15-12-9
Thrusters
SDLHP
Burpees
WB

CrossFit:
5x5 Back Squat
21-15-9
Thrusters (75/55)
SDLHP (75/55)
Burpees
WB (20/14)

CrossFit +:
10s:20s:30s Holds
-Ring Support
-Deep Ring Support
-False Grip Pull Up

For time:
50pistols
40 push-ups
30 WB (20/14)
20 Ring Dips
10 HSPU
5 MU

Mon - Aug 25, 2014 : Time to get to work
Download Bigtapegrip

Take time to take care of your hands! Here are a few tips to do so.
1.) Grind down your calluses. Either use a pumas stone or file to keep your calluses from building up.
2.) Keep you hands moisturized! When you calluses get dry they rip much easier!
3.) Tape your hands. Go buy some sort of athletic tape and use the diagram above to make tape grips. The tape will help protect your hands without slipping on the bar like you would with gloves.
*We personally sell a hand maintenance kit at the box called RIPT SKIN.

On-Ramp
30-20-10
KBS
Pull-Ups
Push-Ups

CrossFit:
60-30-15
KBS (55/35)
Pull-Ups
Push-Ups

CrossFit+:
Accumulate 2min in bottom of pistol on each leg.
Bar Pull Over practice

30 Squat Cleans for time (225/155)
Rest
1mile Run for time

Fri - Aug 22, 2014 : Friday Fun Day
Motivation-5

On-Ramp:
HSPU Tech.
*THEN*
3 Rounds
1min Cal Row
1min Rest
1min DU
1 Rest

CrossFit:
10 EMOM
2 Strict HSPU
*Use whatever modification to make it difficult
-Then-
5 Rounds
1min Cal Row
1min Rest
1min DU
1min Rest

CrossFit+:
Class WOD

Strength:
snatch 75% 1x2
80% 1x2
85% 3x1
88% 1x1

cln&jrk 75%1x2
80% 1x2
85% 3x1
88% 1x1

sn shrugs 115% 5x6

Front Squats:5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

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