Browsing category Blog

Tabata Mashup

Warmup Line Drills   Skill/ Skill Option Power Clean + Barbell Lunge 10m + 3 Front Squat (Skill Option do 10 FS) *4 attempts building to a max weight, rest as needed, maintain perfect form   WOD “Tabata Mashup” -Pushup -Situp   Repeat this for 8 minutes: 20” pushup, 10”

Read More

Gorilla Chest

Warmup Group KB Complex Armbar Stretch x 15” +TGU +Windmill x 3 +Side Plank x 15”   Skill A. 4×3 Snatch Balance (focus on getting under fast, keep it light if needed) B. In 8’, build to a heavy Hang Snatch (above knee).   Skill Option 4 sets, 30” rest

Read More

Frantic

Warmup Booty Bands + 10 squats band on knees   Skill Back Squat 4×6 @ 75% -between each work set, do 10 Strict Ring Rows (feet elevated if possible)   WOD “Frantic” 1k Row 40 Pullups (scale with banded or jumping pullups) 100/65 Airdyne Cals   Rx+, Chest to Bar

Read More

Fight Gone Bad

Warmup Med Ball Warmup   WOD “Fight Gone Bad!”   Monday 11/25/2013 Warmup Banded Frankenstein Walks

Read More

Portlandia

Mastery of the basic movements is critical to success in CrossFit. Warmup KB Warmup Swings, Muffin Busters, and other fun things.   Skill 5×3, 3 Stop Snatch Pull (add 10# from 11/22)   Skill Option 5×5 Deadlift   *If your 5RM Deadlift is under your BW, go with the skill

Read More

The Next Cycle!

PR’s are raining in the gym as the squat cycle comes to an end. It was a lot of hard work and a lot of heavy reps, but the consistency has paid dividends. The next several weeks will be our “Preseason” where we’ll take that newfound strength and articulate it

Read More

Dunkin Doughnuts

-Coach D in week 9! Warmup Ladder Drills (feet and hands)   Skill Gymnasty Accumilate 30 Pullups (weighted, strict, or negative) and spend 2’ in a handstand.   WOD “Dunkin Doughnuts” Row 1k Then, 3 rounds: 20 OH Walking Lunge 45/25# 20 Bumper Plate Burpees 20 Box Jumps with step

Read More

Ball Dropper

Warmup PVC Calf Love 3 sets 5 Sotts Press 5 ¼ Front Squat   Skill Front Squat Take 20’ to find a 2 rep max   Skill Option Front Squat 5×5, focus on driving the knees out from the bottom   WOD “Ball Dropper” 75 Wallballs for time Every time

Read More

Cindy

*New Year, New class! Saturday now consists of a 9am AND 9:45am CrossFit class! Make sure you enroll, class size limit will be enforced!   Warmup Ladders   WOD “Cindy” ARMAP 20’ 5 Pullups 10 Pushups 15 Squats

Read More

Elizabeth

Warmup Thacker Warmup   Skill Take 20’ to build to today’s heavy Snatch   Skill Option 4 sets, 30” rest between movements 20 Barbell Front Rack Stepups (resist pushing off trailing leg) 10 Good Mornings (use same barbell) 20” L-Sit or L-Hang   WOD “Elizabeth” 21-15-9 Power Clean 135/95# Ring

Read More

Find Us