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Carry the Load

Thursday 5.8.14 Warm Up: bear crawl 20m beast crawl 20m crab crawl 20m frog hop 20m     Honeybadgers: pull up virtuosity  A: hanging scap slides x 10 negatives 4 x 4-6 1 Arm DB Row 3 x 12 (Click for demo) *For the negatives, get a box that allows you

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Regionals! Sea of Orange

Ah regionals. The Open has come to a close and now the top dogs in the game get a chance to fight for that coveted top 3 spot to the biggest competition in Crossfit, The Crossfit Games. Crossfit Coeur d’ Alene is sending a team of 3 men and 3

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Turrible 2K

Wednesday 5.7.14   Warm Up: jump rope, AMRAP 2’ burpee, AMRAP 1’ shoot lunge, 2×30″   Honeybadgers: front rack walking lunge, week 5 of 6  5x10m FRWL- use your heaviest weight from last week+5-10lbs, rest 2-3 between attempts. *if you have less than 75/55# in the front rack, use a DB

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Tabata Tuesday

Tuesday 5.6.14 Warm Up: 200m jog 20 wall ball 200m jog 20 ring row 200m jog Honeybadgers: pull up virtuosity-do this if you have 0-10 pull ups. Week 5 of 6.  AMRAP pull-ups, then: C: hanging ecap slide x10 band pull up 4x 6-8 low ring row (legs straight; elevate if possible) 4x

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This Week at the Box: May 4-10

Serving up some more rad: Monday we’ll be upping the ante for a final week of prep for the Secret Service Snatch Test; to be followed by a Cinco de Mayo inspired WOD!  After School Athlete will be kicking off the week with Coach Vicki at 3:45.  Tuesday we’ll be continuing the pull up

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Cinco de Errything

Monday 5.5.14 Warm Up  2 rounds: thoracic flow x5 each squat progression 20-15-10 (air-jump-tuck) turkish get up x2   Honeybadgers: Secret Service Snatch Test prep, week 5 of 6  4’ AMRAP: KB snatch rest 1′ 1’ AMRAP: 10 sit up/20 double under rest 1’ 4’ AMRAP: KB snatch rest 1’

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Team Eva

Saturday 5.3.14   Oly Hour: choose either the clean or the snatch, then: 1st pull: tech EMOTM, 8’: pull to pockets x3 2nd pull: tech EMOTM, 8’: hanging high pulls x3 then: EMOTM, 8’: power clean or snatch x2 same workout as last week; do whichever movement you did not

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Sweatfest

Friday 5.2.14   Warm Up: line drills   Honeybadgers: push up lovin’ week 4 of 6  EMOTM, 10’ 10 push up Keep with your individual progression from the previous weeks. If you fail to complete 10 reps at any given minute, rest the following minute, and then pick up at -2 reps

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Beast of Burden

Thursday 5.1.14 Warm Up: bear crawl 20m beast crawl 20m crab crawl 20m frog hop 20m   Honeybadgers: pull up virtuosity, week 4 of 6  B: Hanging Scap Slides x 10 EMOTM for 10 Minutes – static hang for 6-10 seconds. The first 5 minutes should be chin over the

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Running Man

Wednesday 4.30.14   Warm Up: jump rope, AMRAP 2’ burpee, AMRAP 1’ shoot lunge, 2×30″   Honeybadgers: front rack walking lunge, week 4 of 6  5x10m FRWL- use your heaviest weight from last week+5-10lbs, rest 2-3 between attempts. *if you have less than 75/55# in the front rack, use a DB

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