Archive for April, 2017

Friday, April 28, 2017

Posted: April 28, 2017 by jmdimitri in WOD

For time:

20-18-16-14-12-10-8-6-4-2

KBS (35/55)

Goblet Squat 

50m swim/200m run 

*(Adv-100m swim/400m run)


Oly 6pm

1) cleans

3 x 2@ 75%

3 x 3@ 80% 

2 x 2@   85% 

2) BN rk jerks

2 x 2@ 80% 

2 x 2@ 85% 

2 x 2@ 90%   

3) Front Squat 

3 x 4@85%

Thursday, April 27, 2017

Posted: April 27, 2017 by jmdimitri in WOD

Deadlift 

– take no more than 20 minutes to warm up to 90% of last weeks 3RM and do:.

3 x 2 @90% of 3RM

.

5 RFT 

200m MedBall Run (14/20)

25 Burpees

Wednesday, April 26, 2017

Posted: April 26, 2017 by jmdimitri in WOD

Teams of 2 for time:

175/200 Cal Row 

100 partner MedBall SitUps

100 Alt DB Snatches (35/50)

Watch the Med Ball sit-up here, first movement in video 

Oly 7pm

1) snatch

2 x 3@ 70% 

4 x 3@ 75% 

 2) Clean

2 x 4@ 65% 

2 x 3@ 70% 

2 x 2@ 75% 

3$ back sqt

4 x 5@ 75% 

Swim wods start this Friday, April 28th! 

Posted: April 25, 2017 by jmdimitri in WOD

Tuesday, April 25, 2017

Posted: April 25, 2017 by jmdimitri in WOD

Strict Press: (20 min)

Warm up to 90% of last weeks 3RM and complete: 

.

3 x 2 @90% of 3RM

Then complete 1 x 10 @ 50% 3RM

.

For time:

15 Min AMRAP:

8 C2B

8 HSPU 

8 Power Cleans (95/135)

8 Alt. Pistols

Modifications: 

C2B – ring rows or assisted

HSPU- DB presses, Box assisted or HS holds

PC – scale weight

Pistols- band/box assisted, goblet squats 

Monday, April 24, 2017

Posted: April 24, 2017 by jmdimitri in WOD

Front Squat –

Warm up to 90% of last weeks 3RM and complete: (20 min):

4 x 2 @90% of 3RM

Then, 1 set of 10 @50% of 3RM

.

For time:

25 Wall Balls (14/20)

200m run

25 Parallette dips

200m run

25 front squats (75/115)

200m run

25 Parallette dips

200m run

25 Wall Balls 

We have not 1 but 2 CrossFit Games 2017 Online qualifiers AND they just so happened to be siblings !!! They’ve been giving it their 110% all weekend knocking out their 4 wods. Annalise Moore finished the Open 2nd in the world 14-15 year olds and her brother, Joshua Moore qualified for advancement as well with a 157th place in the world, 16-17 year olds!! This is what hard work and consistency looks like!! So proud of these teens!! 

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Oly 7pm

1) PC+PJ

2 x1@ 75% 

2 x 1@ 80% 

3 x 2@ 85% 

2) BN rk jerks (Split)

2 x2@ 75%

2 x 2@ 80% 

2 x 2@ 85% 

3) Front Squat

4 x 4@ 85% 

Friday, April 21, 2017

Posted: April 21, 2017 by jmdimitri in WOD

2 RFT:

200m Run

20 HR Push-ups

200m Run

20 KBS (35/55)

200m Run

20 GHD

200m Run

20 Wallballs (14/20)

200m Run

20 Box Jumps (20/24)


Oly 6pm

1) PS+HS+Sn+Sn

1@ 70% 

2@   75% 

 3@  80%       

2) sn bal

4 x 3@ 80%