31 Dec 14

Partner WOD to ring in 2015! For time, in “you go, I go” fashion: 20 Box Jumps each @ 24″/20″ 15 Box Jumps each 20 Wall Balls each @ 20#/14# 15 Wall Balls Each 20 Kettlebell Swings (overhead) @ 53#/35# each 15 Kettlebell Swings each 20 Goblet Squats each @ 53#/35# 15 Goblet Squats each 20 Toes to Bar each 15 Toes to Bar each Happy New Year!!

30 Dec 14

Conditioning:  Today’s conditioning should be an excellent follow up to Monday’s Air Force WOD, as well as a tribute to one of my long time mentors, Steve Maxwell.  Don’t know who he is?  You should.  Google him and expand your mind! 5 rounds, not for time.  Be mindful, especially of your movement and breathing: Strict Pull Up or Chin Up Deck Squat X 10 (sub = 10 Air Squats, […]

29 Dec 14

Strength: 15:00 to establish Deadlift 3 rep max for the day. Conditioning: “The Air Force WOD” For time: Thruster X 20 @ 95#/65# Sumo Deadlift High Pull X 20 @ same load Push Jerk X 20 @ same load Overhead Squat X 20 @ same load Front Squat X 20 @ same load Each athlete must do four burpees at the beginning of every minute before moving on to the […]

27 Dec 14

CrossFit: 25-20-15-10-5 reps for time: – Push Press (75#/55#) – Back Squat (75#/55#) – Burpee 3 Rounds: – V-up x 10 – Alternating Hip Drop x 10 ea – Cobra Stretch x 5 breaths Barbell Club: 1) 15min to max Hang Snatch of the day (above knee) 2) 3×3 Hang Snatch @ 80% of #1 3) 5×1 Snatch Balance @ Heaviest Possible   What does a training session look like […]

26 Dec 14

4 Rounds (not for time): Floor Press x 10 ea (you call it) Chin Up x 6 @ you call it Ball Slam x 10 @ 20/15 Russian Twist x 10 each side @ 45# plate/25# plate 3 Rounds of: Wood Chop x 10 ea Hip Swivel x 5 each Pigeon x :30 each

24 Dec 14

On Monday we had our holiday cheer workout with our annual “12 Days of Christmas” WOD.  So, for Christmas Eve I wanted to change things up a bit and have us do a Hero WOD.  As a veteran, I have memories of not being home with friends and family for the holidays, and while I was happy to be where I was, it was always hard and there were sad […]

23 Dec 14

Skill Session:  15:00 Handstand Practice.  Practice various progressions to work into a Handstand hold against the wall.  Advanced athletes can practice free standing Handstands.  Conditioning:  4 Rounds (not for time): Double Under X 50 Windmill X 5 each side @ heaviest possible This is a pretty short Conditioning session, on the heels of yesterday’s “12 Days of Christmas” WOD.  The challenge here is to work on the skill of unbroken […]

22 Dec 14

Edited since originally posted… Conditioning: It’s that time again, boys and girls!  Time for our annual “12 Days of Christmas” WOD.  A few changes this year.  Yes, for those of you who haven’t done this with us before, it’s just like the song For time: 1 Front Squat @ 135#/95# 2 Ground to Overhead @ same load 3 Box Jumps @ 24″/20″ 4 1 Arm Swings (each side) @ 53#/35# […]

20 Dec 14

CrossFit: For time: – Double Under x 200 Then, EMOM x 24:00 – (Even) DB Push Press x 7 (35/20) – (Odd) Box Jump x 5 Barbell Club: 1) 15:00 to Max C+J 2) 12:00 EOMOM Clean & Jerk (w/ 3 sec pause in Jerk catch) @ 80% 3) 15:00 to 2RM Pause Front Squat

19 Dec 14

Skillz and Drillz: 20:00 Open Gym Skill Session!  Work on your goat(s)!  Ideas might include: Double Unders Handstand Holds or Handstand Push Ups Pistols Rope Climbs Pretty much anything you want to work on, now is your time.  Work on more than one goat as time allows. As always, if you are not sure, ask your coach!  That’s what we are there for. Conditioning: For time: L – Sit Pull […]