Browsing category WOD

Tabata Tuesday!

Skill – Inverted Progression Week 2/4 In 20’ get 3 sets - 40” inverted hold* - 4/3 Bar Muscle Ups or 16 DB Renegade Rows - 40 Double Unders or 70 Singles * Inverted hold from easiest to hardest: 1. Pike Hold on box 2. Wall Climb to comfortable position

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This Week at the Box! July 28-August 2

Upcoming Events - Beach Party, Aug 2nd* - Oly Seminar at CrossFit Sandpoint, Aug 2nd and 3rd - Group Boot Camp, Aug 4th - 31 Heroes, Aug 9th @ 9am - River Float, Aug 17th   This Saturday from 1-6 pm, the tribe will be at Susan’s house at Sander’s

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Know Thy Engine, Basic Edition

Skill – Back Squat/Pullup Week 2/4 Get 3 warm up sets, then get 4 rounds: 5 Back Squat -rest 1’ 10-9-8-8 Strict Pullup or Ring Row -rest 1’ Skunks, use 75% across. Honey Badgers, add weight from last week. Everybody uses a spotter for the pullups. WOD “Know Thy Engine,

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4 Minute Clock

Perform each on a 4 minute clock: 400 m Run + max reps KBS -rest 1’ 500 m Row + max reps Kipping Pullups -rest 1’ 400 m Run + max reps Push Press 75/55# *If you get to 50 reps of any one movement, STOP. Your score is your

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Hootie and the Blowfish!

Skill Honey Badgers In 20’ get 4 sets - 3 Double KB Swing + 10 Double KB Front Squat - 1L/1R Turkish Getup - 8 Abwheel Rollouts Skunks 5 sets, ascending Hang Clean + Pause Squat (2 sec, no bounce) + Front Squat WOD “Hootie and the Blowfish” 3’ on,

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Grace

Skill – Deadlift Week 1/4 Honey Badgers 5×5, practice good setup and hinging at the hip on the way down Skunks 5-5-3-3-3, these should all be heavy *DL Movement standards for the next cycle: no dropping the bar; reset at the bottom or touch and go. WOD “Grace” 30 Power

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Rest Day

Choose From: Tuesday’s Training Skill – Inverted Progression Week 1/4 In 20’ get 3 sets - 30” inverted hold* - 3/2 Bar Muscle Ups or 10 Hollow Rocks - 30 Double Unders or 50 Singles * Inverted hold from easiest to hardest: 1. Pike Hold on box 2. Wall Climb

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Tabata Tuesday

Skill – Inverted Progression Week 1/4 In 20’ get 3 sets - 30” inverted hold* - 3/2 Bar Muscle Ups or 10 Hollow Rocks - 30 Double Unders or 50 Singles * Inverted hold from easiest to hardest: 1. Pike Hold on box 2. Wall Climb to comfortable position (remain

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This Week at the Box! July 21-26

  Upcoming Events - CFCDA Beach Party, Aug 2nd - Oly Seminar at CrossFit Sandpoint, Aug 2nd and 3rd - Group Boot Camp, Aug 4th - 31 Heroes, Aug 9th @ 9am (click here to register!) - River Float, Aug 17th Congrats to all the teams who competed at Fittest

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Full Tilt Boogie!

Skill – Back Squat/Pullup Week ¼ Get 3 warm up sets, then get 4 rounds: 5 Back Squat -rest 1’ 8 Strict Pullup or Ring Row -rest 1’   Skunks, use 75% across. Honey Badgers, go by feel and add weight only if mechanics are perfect. Everybody uses a spotter

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