Friday 11/14/2014
The first half of class time will be spent taking measurements and any maxes missed during the week. WOD: for time 1000m row 21 front squat 21 bent over row […]
crossfit
Friday 11/07/2014
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers […]
Thursday 11/06/2014
Strength: Wendler squat or 4 sets of 5 reps with a progressive load if you don’t have a 1RM. Partner WOD: “The mile that made the MAN!” You and your […]
Wednesday 11/05/2014
Strength: Wendler press Between each set, practice your snatch (65/42) WOD: 1000m row 3 minute rest 100 KBS (53/35) ****every time you break, 3 burpee penalty on the spot 2 […]
Tuesday 11/04/2014
Warm up: band mobility shoulder stretch Roll out (not an option DO IT!) Elevated hamstring stretch 8 inch worms Strength: Wendler deadlift WOD: 15 minute AMRAP 20 double unders […]
Monday 11/03/2014
Warm up: 3 rounds of Cindy, 5 pulps, 10 pushups, 15 squats then 400m run. Strength: Wendler bench press If you dont have a max to work off of, […]
Friday 10/31/2014
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, […]
Thursday 10/30/2014
Start ’em young! Strength: Bench press WOD: 15 rounds for time 1 minute row for calories 1 minute rest Score is total calories at the end. If there are not […]
Wednesday 10/29/2014
2013 SoCal Regional Strength: Wendler deadlift WOD: 15 minute AMRAP 15 Russian KBS (70/53) eye/head level 10 Pistols 5 Burpees Extra Credit: Max tire flips in 1 minute
Tuesday 10/28/2014
Curls may have happened before. Strength: Wendler Press EMOM for 8 minutes 7 floor press (no heavier than 165/105) 10 (4-count) flutter kicks while holding the bar If you go […]