Traveling WOD Week continues. Earlier in the week I promised a trip to a tropical paradise. We are heading WAY west and “visiting” CrossFit Hawaii for the day. CF Hawaii is an OG box, founded back in late 2007, located on the island of Oahu. “I’ve never been there but the brochure looks nice.” I […]
CrossFit Workout – Wednesday 04/19/2017 Read More »
Traveling WOD Week continues. We’re switching things up a little by “dropping in” to a different CrossFit box every day this week. We’ll be borrowing workouts from other CrossFit gyms, carefully selected to fit in with our usual training template. Some will be from local boxes, some from far away. Today’s WOD comes from Coca
CrossFit Workout – Tuesday 04/18/2017 Read More »
Traveling WOD Week. We’re switching things up a little by “dropping in” to a different CrossFit box for the next six days. We’ll be borrowing workouts from other CrossFit gyms each day, carefully selected to fit in with our usual training template. Some will be from local boxes, some from far away. Our first will
CrossFit Workout – Monday 04/17/2017 Read More »
Weekend Update: Happy Easter. Of course we will not have Open Gym on Easter Sunday. See you next week. Saturday’s results:
CrossFit Workout – Saturday 04/15/2017 Read More »
Recovery WOD, Abs and row sprints. Show up and see the movements and numbers. If you have missed a few days this week and are not in need of a recovery day, you can choose to do Monday’s or Wednesday’s WOD. If you’ve done them both, stick with today’s. 10 years ago we received approval
CrossFit Workout – Friday 04/14/2017 Read More »
Strength or skill: Squat Cleans Strength 2-2-2-2-2-2-2-2 or Skill 3-3-3, 5×3 Warmup: 3 rounds of 20 jumping jacks 10 band good morning 10 band horizontal press 10 shoulder rollout – pvc 10 overhead lunge R&L – pvc 10 back extension 5 pause (2 second) front squat, increasing weight Mobility: Wrist stretches on deck, fwd/side/bkwd/back of
CrossFit Workout – Thursday 04/13/2017 Read More »
Fractured 1000 Meter Angie Angie is 100 reps each of pull-ups, pushups, sit-ups and squats, performed straight through with no partitioning. 100+100+100+100. Today we will slice and dice it up a bit and add 1000 meters, your choice of running or rowing. For time, 56 pullups 56 pushups 56 situps 56 squats 500 meter row
CrossFit Workout – Wednesday 04/12/2017 Read More »
Fast and Furious, 4 rounds for time of 12 power clean 135/95 12 calories on C2 rower Warmup: CrossFit Warmup, 12 reps x 2 rounds Mobility: Thoracic spine & scapular work Skill: Barbell cycling hang cleans
CrossFit Workout – Tuesday 04/11/2017 Read More »
AMRAP in 21 minutes of 21 – wall ball shot 15 – renegade row pushup 30/20 9 – squat clean 95/65 300 meter run Sneak Peek for the Week: Tuesday: Kinda Grace + row sprints, for about 10 minutes Wednesday: Fractured Angie Mile Thursday: Squat Cleans & strict press, for skill or strength Friday: Task
CrossFit Workout – Monday 04/10/2017 Read More »
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