Monthly Archives: March 2014

Tuesday 140401

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 3 Sets: (Every 2 Minutes) Close Grip Bench Press x 3 Supine Row x 8-10 @2111 1 Set: Max Rep Burn Set Skill: WOD: For Time: 5 Pull Up 10 Push Ups … Continue reading

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Monday 140331

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Back Squat x 6 @21X1 Skill: Derek’s B-Day WOD: For Time: 29 Double Unders 10 Toe To Bar 29 Overhead Squat 10 Toe To Bar 29 Shoulder to Overhead 10 … Continue reading

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Saturday 140329

A huge Congrats to Amber for getting her 1st and 2nd “big girl” muscle ups.  Which by the way came after performing 14.5. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: For Time: 400m Run 25 KB Swings … Continue reading

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Friday 140328

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: Open 14.5 21-18-15-12-9-6-3: Thrusters 95/65 Bar Facing Burpees Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: Open 14.5 21-18-15-12-9-6-3: Thrusters 95/65 Bar Facing Burpees … Continue reading

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Thursday 140327

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 4 Sets: Single Arm Bent Over DB Row x … Continue reading

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Wednesday 140326

Essentials Strength/Skill: Warm up: 2 Sets: Bent Over YTW x 10 Band Pull a Parts x 10 Triple Threat x 10 ea. Strength: A) 3 Sets: (EMOM) 3 Position Clean Pull (2″ Below Knee, 2″ Above Knee, Mid Thigh) *Hold … Continue reading

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Tuesday 140325

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Close Grip Bench Press x 3 Supine Row x 8-10 @2111 Skill: WOD: EMOM For 10 Minutes: 10 Shoulder to Overhead 115/75 20 Double Unders Additional: 10 … Continue reading

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Monday 140324

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 3 Sets: (Every 2 Minutes) Back Squat x 10 @2111 Skill: LaLa’s B-Day WOD: 10-1 For Time: Deadlift Burpee over Bar Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up … Continue reading

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Saturday 140322

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Front Squat x 5 @ 2111 Skill: WOD: A) With a Partner Perform 10 Rds Each For Total Time: 10 DB Alt. Lunges (5 ea) 10 Sit … Continue reading

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Friday 140321

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: CrossFit Open 14.4 AMRAP 14 Minutes: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20#/10ft, 14#/9ft) 30 Cleans (135, 95#) 20 Muscle Ups Additional: 10 Minutes Mobility Performance … Continue reading

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