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As Many Reps As Possible

grabbing some fresh air post-WOD  Warm Up: bear crawls and ab disc in teams of two, alternating: bear crawl, 20m ab disc, 20m burpee long jump, 20m 2 rounds each. Skill: kipping the dip, clean prep 10′ to learn the dip balance 5′ to work on returning to a hollow

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Dragging Balls

Kalie, getting work done. Warm Up:  turn on your butts, WTF is RDL? Skill: hip thrusts and RDL’s romanian deadlift 10-10-10 then, add weight and barbell hip thrust 10-10-10 WOD: Dragging Balls In teams of three, for 3 rounds: 1: alley pull down, sled drag up with bodyweight 2: 2o

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The Gun Show

Vicki, bringing the gun show to 31 Heroes. Warm up: teams of three, alternating for three rounds banded shoulder press, 5 each side scap push up, 15 reps L rotation, 15 reps Skill: pressing strict barbell press, 10-10-10 ascending, then 20 reps with 60% of your final set. or handstand

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Overhead, on the Bar

The 31 Heroes Crew. A tough workout for a great cause! Warm Up: 10′ of ladder drills Skill: snatch hit 10 for hit and catch drills, then 10′, every minute on the minute: 2 hang power snatch. Go to singles if you surpass 75% of your 1 rep max. Skill

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1:1

Warm Up: hip/knee/ankle focus, perfect squats Skill: 20 rep front squat front squat tech: consistent set up, proper rack/elbow position, common faults, dumping the weight front squat 20-20-20, ascending (shoot for around 80% of your 20 rep back squat) in between sets perform 15 jumping jacks, then rest 2′ WOD:

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Having trouble with RSVPing? Read This.

Last week, we got a slew of emails from the tribe regarding difficulties signing in with ZenPlanner. What happened is ZenPlanner updated their system, and actually made it easier to sign in/up for classes via a web browser or smartphone. Click or copy this link: https://crossfitcda.sites.zenplanner.com/login.cfm?message=NONE&FRAME=false Make sure to bookmark

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31 Heroes

Click here to register for 31 Heroes!   31 Heroes AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a

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Pistol Pete

Click here to register for 31 Heroes!   Warm Up: line drills Skill: kettlebells and pistols 10′ of kettlebell varations: -one-arm swing -hand-to-hand -kettlebell snatch 10′ of pistol tech: -scaling the one-legged squat -proper movement WOD: Pistol Pete 10′ AMRAP: 5 pistol, right leg 5 pistol, left leg 7 swing, right

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Simple, yet Effective

Click here to register for 31 Heroes!   Warm Up:  glute activation and shoulder prep. Skill: ropes and hips  10′ to get 3×15 BB hip thrust, add weight from last week. 10′ of rope climb skills and drills. WOD: Simple, yet Effective In teams of two,  one team member performs: alley

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10-1 Good Buddy

Click here to register for 31 Heroes!   Skill: broad jumps and pressing  -pressing tech:  as a group: kb or db lockout press, 1×20 reps then, split up skill: handstand push up, 2x max effort sets (20 rep cap) skill option: barbell press, 2×20 ascending -broad jump tech: hinging at the

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