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Back Off WOD 2.23.14
7 Rounds Not For Time of:3 Reverse Halting Deadlifts6 Chin-Ups or 3 band assisted Chin-Ups30 Double Unders or 1:00 Jump Rope Practice+ Go heavyish but perfect on the Deadlifts. Watch the linked video...
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Power Clean and Split Jerk
Hip Power CleanFront Squat Split JerkWork up to a medium but perfect set of the above complex.Post loads to comments.____________________20 Minutes, NFR of:21 Calories On the Erg15 Hollow Rocks9/5...
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Back Squat
Performance: High Bar Pause SquatWork up to a heavy single. No BailingFitness: Low Bar Back SquatPull back 10-20lbs from last cycles linear progression and hit a pre-exposure of a 3x5. Have a coach...
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Rest Day
Courtney: Heavy Deadlifts and a 2:13.08 1/2 Marathon Remdiner there is No Open Gym this Friday due to the Community Potluck Courtney's Testimonial "I've been slacking off on running for the last couple...
View ArticleBench Press
Fitness: 3x8 Sets AcrossThis is your first exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked,...
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Front Squat
Fitness: 3x5Perform your first exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.Performance: 65%x2x8Perform 2 reps every minute, on the minute for 8...
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Rest Day
There is No Open Gym tonight. Potluck Tonight! All are welcome to attend our second community potluck and LFPB Challenge awards ceremony. Not only will we crown the top 3 male and female winners,...
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CrossFit Games Open WOD 11.1
As Many Rounds As Possible In 10 minutes of: 30 Double Unders15 Power Snatches 75/55Post time and Rx to comments.compare to 12.7.12 and 4.24.11Can you beat the champs? 2011 Open Results:Rich Froning: 9...
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Clean and Jerk Complex
Take 12 Minutes To work up to a heavy weight on the following complex:Deadlift with pause at "Hip" positionHip Power CleanFront SquatSplit JerkTry to go heavier than last weekC&J...
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Back Squat
Fitness:Low Bar Back Squat 3x5 Continue your linear progression by adding 5lbs to your previous exposure weightPerformance: High Bar Pause Squat 65%x2x8Hold the bottom of each rep for :02Post loads to...
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Rest Day
Totaler's Group ShotThanks to Joy M for taking this batch of Total Shots and Dave T for Uploading/Camera Usage CSA Pick-Up Tomorrow Everyone participating in the Meat CSA is reminded to pick up their...
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Bench Press
Fitness: 3x8 Sets AcrossThis is your second exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked,...
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Front Squat
Fitness: 3x5Perform your second exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.Performance: 70%x2x8Perform 2 reps every minute, on the minute for 8...
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Rest Day
Joel W Squats 405lb at 167lbs Body Weight, in a sweet, sweet V-neck.Coach Noah is putting on his sold out Kipping Pull-up Workshops this Sunday at 1:15 and 2:30, he may run another one the following...
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CrossFit Open Workout 13.1
17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs We will also offer a third...
View ArticleClean and Jerk Complex
Take 12 Minutes To work up to a heavy weight on the following complex:Deadlift with pause at "Hip" positionHip Power CleanFront SquatSplit JerkTry to go heavier than last weekC&J...
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Back Squat
Fitness:Low Bar Back Squat 3x5 Continue your linear progression by adding 5lbs to your previous exposure weightPerformance: High Bar Pause Squat 70%x2x8Rest about a minute, no more than 2 minutes...
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Rest Day
The only classes we'll be running today are at 6am, 7am, 8am and 12pm as CrossFit Media will be in house setting up the event for tomorrow. Wednesday we will not be running any classes. Bekka P during...
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13.2 Live Announcement and Demo
Classes are cancelled today as we will be hosting CrossFit HQ, Annie Thorisdottir and Lindsey Valenzuela for the live announcement and demo of Open Workout 13.2. Ticket holders should have recieved an...
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Two Lift Thursday!
Front Squat Fitness: 3x5Perform your second exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.Performance: 75%x2x8Rest 60-90 secs between reps.Post loads to...
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