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Bench Press | WOD 3.9.15
Fitness: 3 x 5 Linear ProgressionAdd 2.5-5 pounds to last week's exposure.Performance: 95% x 2, 85% x 10 You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave...
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Rest Day
Sam P. PR-ing her back squat at 245lbs at Iron Maidens (she PR-ed her bench at 140 and deadlift at 290) Our beloved Coach Arturo had surgery on his knee yesterday. Please join us in wishing him a...
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Back Squat | 3.11.15
Fitness: 3 x 5 Linear ProgressionAdd 5-10 pounds to last week's exposure.Performance: 95% x 2, 85% x 10 You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave...
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Snatch | WOD 3.12.15
Fitness: 2 Position Snatch (High Hang + Hang)You can also Power Snatch. Catch as low as your mobility allows.Performance: 3 Position Snatch (High Hang + Hang + Deck) Post loads to...
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Rest Day
Morton having a moment with the bar News and Notes There's still time to sign up for Coach Noah's Kipping Pull-Up Workshops! Regular workshop at 2pm on Saturday and Sunday, Random Kipping Skillz at 3pm...
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Open Workout 15.3
FITNESS Front Squat: 3 x 3 Linear ProgressionAdd 5-10 lbs to last week. Post loads to comments.e7/8 _____________________ AMRAP 14 Minutes:20 Burpees30 Dumbbell Thrusters40 Kettlebell Swings Post...
View ArticleClean | Deadlift | 3.15.15
Fitness: 2 Position Clean (High Hang + Hang) + Front Squat Performance: 3 Position Clean (High Hang + Hang + Deck) + Jerk Post loads to comments.e7/8 _____________________ Deadlift Fitness and...
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Bench Press | WOD 3.16.15
Fitness: 3-3-3-3-3Establish a new 3 Rep Max. Use spottersPerformance: 1-1-1-1-1 Establish a new 1 Rep Max. Use spotters. Post loads to comments.e8/8_____________________ 10 Rounds, AMRAP::30 Burpees...
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Rest Day
Rio tackling 15.3's muscle-ups on Saturday Pilates with KH is canceled tonight. Check out Active Recovery at 6:30pm instead! Chasing Rx: When To Scale and When To Go Heavier An interview with David...
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Back Squat | 3.18.15
Fitness: 3-3-3-3-3Establish a new 3 Rep Max. Use spottersPerformance: 1-1-1-1-1 Establish a new 1 Rep Max. Use spotters. Post loads to comments.e8/8_____________________ Partner WODFor Time:100...
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Rest Day
Sam P. PR-ing her back squat at 245lbs at Iron Maidens (she PR-ed her bench at 140 and deadlift at 290) Our beloved Coach Arturo had surgery on his knee yesterday. Please join us in wishing him a...
View ArticleClik here to view.
Back Squat | 3.11.15
Fitness: 3 x 5 Linear ProgressionAdd 5-10 pounds to last week's exposure.Performance: 95% x 2, 85% x 10 You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave...
View ArticleClik here to view.
Snatch | WOD 3.12.15
Fitness: 2 Position Snatch (High Hang + Hang)You can also Power Snatch. Catch as low as your mobility allows.Performance: 3 Position Snatch (High Hang + Hang + Deck) Post loads to...
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Rest Day
Morton having a moment with the bar News and Notes There's still time to sign up for Coach Noah's Kipping Pull-Up Workshops! Regular workshop at 2pm on Saturday and Sunday, Random Kipping Skillz at 3pm...
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Snatch | WOD 3.19.15
Fitness: Hang Snatch 1RMPerformance: Hip Snatch 1RMWatch this video to familiarize yourself with the hip snatch. The bar stays in the hips. Note the dynamic nature of the lift, that there is no pause...
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CrossFit HQ recently released coverage of the 2014 CrossFit Games, and we love the Triple Three event. The workout: For Time, Row 3000m, 300 Double-Unders, Run 3 Miles. The video starts around 7:25....
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Open Workout 15.4
FITNESS Front Squat: 3-3-3-3-3Establish a new 3 Rep Max. Post loads to comments.e8/8 _____________________ AMRAP 8 Minutes: 3 Rounds of,6 Russian Kettlebell Swings 72/53 3 Push-Ups 3 Rounds of,12...
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Clean | Deadlift | WOD 3.22.15
Fitness: Hang (Knee) Clean 1RMPerformance: Hip Clean 1RM Establish a new 1 Rep Max. Performance: watch this video to familiarize yourself with the hip clean. Post loads to comments.e8/8...
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Crush Week WOD 3.23.15
NFL Combine Bench Press Test Max Reps at:RX - 225/125Scaled - A) 185/95, B) 155/75, or C) 135/65 USE SPOTTERS. Post loads to comments_____________________ Death By Burpee At the call of "GO", perform...
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Rest Day
Congrats to DH3 who PR-ed his squat on Sunday at 375#! Happy birthday, Rebecca GC and Betsy S.! All The Good Reps, and Only the Good Reps By Chris Fox Originally published on 1.12.2015 We’ve almost...
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