Monthly Archives: March 2015

Wednesday, April 1, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: Banded Hip Activation Series x 10 Ea. Strength: 4 Sets: Bulgarian Split Squat x 6-8 ea. Single Leg DB RDL x 6-8 ea. Skill: WOD: “The Chief”Each year in the United States Navy, a … Continue reading

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Tuesday, March 31, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Bent Over YTW x 10 ea. Supinated Grip Band Pull a Parts x 10 Seal Walk x 20yrds Skill: WOD: For Time: 20 DB Push Press 30 Pull Ups 40 KB … Continue reading

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Monday, March 30, 2015

Essentials Strength/Skill: Warm Up: 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Muscle Snatch 4 Position Snatch Pull (Below knee, Above Knee, Mid thigh, Pockets) + High Hang Power Snatch 4 Position Snatch Pull (Below … Continue reading

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Saturday, March 28, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Close Grip Bench (Index Finger on Smooth part of Bar) x 6 Skill: WOD: For Time: A) 3 Rds: 200m Run 12 Pull Up 9 Power Clean B) 3 Rds: 200m … Continue reading

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Friday, March 27, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: 27-21-15-9 For Time: Row for Calories Thrusters 65/45 Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Open 15.5 27-21-15-9 For Time: Row for Calories … Continue reading

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Thursday, March 26, 2015

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next several Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be … Continue reading

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Tuesday, March 24, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 5 Sets: (EMOM) Power Clean x 2 B) 2 Sets: Bent Over Barbell Row x 6-8 Inverted Row x 10-12 Skill: WOD: AMRAP in 15 Minutes: Minute 1 = :30 Seconds 10yrd … Continue reading

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Monday, March 23, 2015

Essentials Strength/Skill: Warm Up: High Hang Muscle Snatch High Hang Power Snatch High Hang Snatch (Hold in Bottom for 10 Seconds) Overhead Squat Hang Muscle Snatch (Mid Thigh) Hang Power Snatch (Mid Thigh) Hang Snatch (Hold in Bottom for 10 … Continue reading

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Friday, March 20, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up: Strength: Skill: WOD: AMRAP in 8 Minutes: 10 Push Press 95/65 10 Cleans 115/75 Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Dynamic Warm Up: Strength: Skill: WOD: Open 15.4 AMRAP in 8 … Continue reading

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Thursday, March 19, 2015

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next several Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, March 19, 2015