Feb 20, 2017

Monday’s WOD:We are shifting the programming to the Open season programming!
The volume won’t be as high, you can expect a lot of skill work, and each week will focus on practicing and refining the skills and movements we anticipate seeing in this year’s CrossFit Open!
Still not sure about the Open? Stay tuned for a post to explain the details later today!
Continue reading “Feb 20, 2017”

December 24, 2016

Saturday’s WOD:The 12 Days Of Christmas: A Christmas Eve Tradition

 

  • 1 Sumo Deadlift High-Pull (75/55 lbs)
  • 2 Thrusters (75/55 lbs)
  • 3 Push Press (75/55 lbs)
  • 4 Power Cleans (75/55 lbs)
  • 5 Power Snatches (75/55 lbs)
  • 6 Kettlebell Swings (53/35 lbs)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.