01 May 14

Strength:  Overhead Squat – 5 X 3 @ heaviest possible.  Rest 2:00 between sets. Conditioning: Fast and Furious Redux:  (Written by Coach D): Double under x 100 3 rounds of: Overhead Squat x 15 @ 95#/65# Push up x 15 Rope climb x 1 Double under x 100 Mobility:  Coaches choice

30 Apr 14

Skill:  Jump Rope and Double Under Practice X 10:00.  Triple Under anyone?  Don’t just spend this time trying to DU, if you struggle with them.  Use this time to work on other skills as well – crossing the rope, alternating feet, switching things up.  The more rope control you have and the better your footwork, the easier DU’s become.  Conditioning: For time: Double Unders  x 100, into… 3 rounds of: […]

29 Apr 14

Strength:  Deadlift – 20:00 to establish a 1RM.  Continuing from last week’s Press 1RM and Front Squat 1RM testing, we continue testing 1RM’s.  Today is the Deadlift.  If you competed this weekend at the Fierce Ladies of CrossFit… well, you already have a new 1RM   Today you ladies should do 5 X 3 @ 70% of what you did on Saturday. On that note, for those of you who […]

28 Apr 14

Mobility: Spend 4:00 on each forearm preparing for the front rack position.  Use the barbell for some rolling and smashing or a LAX ball.  Spend time with some joint mobility.  Your coach can help, so be sure to ask questions. Strength: Clean & Jerk 5 X  2 + 1 @ heaviest for the day.  This means you perform two full cleans followed by one Jerk.  Rest approximately 2:00 between efforts. […]

26 Apr 14 – Barbell Club

Barbell Club: 1) 15:00 to Heavy Hang Snatch + Snatch 2) 3×3 Hang Snatch + Snatch @ 90% of #1 3) 3×2 Snatch Balance @ 100% of #1

Choices – Part 2: Own It and Move On

Another awesome post from Coach KDub.  If you missed “Part 1″, but sure to click HERE and read it as well!  This is a great article to read as we head into the weekend, where many people struggle with nutritional choices. In part 1 of “Choices” I challenged you to change your mindset to “I don’t” instead of “I can’t” when it comes to your nutrition. Now I want to […]

25 Apr 14

Today’s WOD is brought to you by Coach D.  Enjoy! Conditioning: Alternate couplets for 10 rounds: Deadlift x 10 @ 225#/155# Sprint x 100 meters Power Clean X 5 @ 135#/95# Sprint x 100 meters So, in round 1, you do Deadlift and Sprint.  In round 2, you do Power Clean and Sprint and so forth. Mobility:   Calf smash x3:00 each leg

Strength: Every 2:00 X 7 rounds: Power Snatch Snatch Balance Overhead Squat Snatch All as heavy as possible with no misses. Midline/Mobility: 3 rounds of: Windmill  X 5 each side as heavy as possible Inchworm w/ Hand Release Push Up X 5 Y’s, T’s, L’s X 5 @ 5#/2.5#

23 Apr 14

Conditioning: Partner Row:  10, 20, 30, 40, 50, 50, 40, 30, 20, 10 strokes for max distance. Rest.  Then… 5 rounds, not for time: Loaded Box Step Up X 20 each leg @ 35#/20# (pair of KB’s or DB’s) Kettlebell 1 Arm Sit Up X 5 each side @ 53#/35# Sandbag Half Moon X 5 each direction @ 60#/40#.  This is an oldie but a goodie that we haven’t done […]

22 Apr 14

Strength:  Strict Press – 15:00 to establish a 1RM Conditioning: 15, 12, 9 reps for time of: Push Press @ 115#/80# Box Jump @ 24″/20″ Finish with Kettlebell Farmers Carry X 400 meters @ 53#/35# (single KB) Mobility: Couch Stretch X 2:00 each side.