Browsing category Blog

Oly Hour and 9am CrossFit are Back!

8am Oly Hour 30′ to find a heavy snatch: 30′ to find a heavy clean and jerk. 9am CrossFit: Hold It! Teams of 4: Hold a 155# barbell off the ground. Complete the following: 100 Burpees 200 Pullups 300 Lunges 400 Star Jumpers Rules: No more than 2 people holding

Read More

TT

Warm Up sprint warm up TT max effort 500m row, max effort 800m run, max effort 1′ airdyne. Rest as needed between efforts; all time trials must be complete within an hour.  

Read More

Mini-Myd

warm up:  partner shitee ladder, 5-9 16 candlestick rolls, as a team skill: 3 rounds A1. 10 back squat A2. 5 strict pull up to 5 kipping pull up A3.  5 strict toe to ring, 5 kipping toe to ring mini-myd 15″ max watt erg 30″ max effort dyno 45″

Read More

Lucky 7’s

warm up:  med ball warm up skill: clean and jerk complex 5′ oly warm up; then 15′ for: clean high pull, hang power clean, hang squat clean, split jerk. skill option: 3-4 rounds A1. 12x double kb swing to press A2. 1′ hollow rock A3. 1′ superman rock A4. 10

Read More

2k.

Jonathan, finished.  warm up instructor led KB warm up skill: 3 rounds A1. 10 deadlift at 60% 1Rm (if you don’t know your 1RM deadlift, this should be light) A2. 10 ring push up/handstand push up A3. turkish get up; 3 per side 2k row for time.    

Read More

The Opens are dead. Long live the Regionals!

After 5 weeks, the dust has settled and the Opens are over! Team CFCd’A sits tied for 16th in the region, and has officially punched its’ ticket to the 2013 Northwest Regional! It’s a good thing, too- seeing as we happen to have 150 FREE TICKETS TO THE REGIONAL burning

Read More

Isabels’ Unders

warm up:  junkyard dog (over/under only) x12 buddy slam ladder, 5-9 reps snatch complex: 5′ oly warm up; then 15′ for snatch complex: snatch grip deadlift; hang snatch; overhead squat; hang snatch; snatch grip deadlift. work up to 75%-80% of hang snatch 1RM; as the weights get heavier, give yourself

Read More

13.5

SIGN UP FOR YOUR HEAT ON THE SCHEDULE! REQUIRED READING FOR OPEN PARTICIPANTS, CLICK HERE! 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time

Read More

The End

warm up  instructor led KB warm up skill: snatch regression oly warm up: focus on the movements in the snatch regression squat snatch to power snatch to snatch high pull to snatch deadlift skill option 13.5 prep The End 3 rounds: 20 burpee ab disc/bear crawl 20m 20 star man

Read More

13.5- full WOD or Saturday Prep

REQUIRED READING FOR OPEN PARTICIPANTS 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are

Read More

Find Us