Saturday 7.19.14 - Free Saturday!

 The CrossFit Games begin next week.  How can you watch?
Details HERE

Skill: movement review

WOD: Come in and find out.

Bring a friend to the 8:00 AM class! It's FREE

AMRAP in 20:00:
- 7 Power Cleans (95/65#)
- 7 Push Presses
- 7 Weighted Lunges (ea. leg)
- 7 Snatch Balance
- 40 ft. Burpee Broad Jump
- 100m Sprint

Rest 1 min, then choose 1:

6:00 time cap:
- 15 Muscle Ups
OR
- 20 Strict Handstan Push Ups
OR
- 25 Strict or Chest to Bar Pull Ups
OR
- 30 Ring Dips
OR
- 40 Push Ups

Saturday 9.21.13

Heavy Weight for Distance
Good luck to Micah today as he competes at the Fresno Scottish Games.
It was a busy week for him as he had a kid earlier this week.  Congrats!

Skill:  Movement Review

WOD:  As Many Reps as possible in 4:00 at each station:
- Deadlifts (165/ 105#)
- Burpee Broad Jumps
- Kettlebell Swings (53/35#)
- Wall Ball (20/ 14# to 10')
- Warrior Sit Ups

* 1 min rest between stations
* 200m Sprint at the beginning of each station.
* Stations can be completed in any order

Post reps to comments.

Thursday 6.27.13

I agree with Dave Tate here, which is why I like the Floor Press, which it is practically the same range of motion as the 2-boards.
We have had a lot of success with members of my SWAT team in improving the Bench Press while not overloading and hurting the shoulders. 

Strength: Floor Press 3-3-3-3-3

WOD:  AMRAP in 14:00 of:
- 7 Push Press (115/85#)
- 7 Chest to Bar  Pull Ups
- 14 Burpee Broad Jumps (6'/ 4')

Post weights and times to comments.

Saturday 5.18.13

Skill:  Movement review

WOD:  With a partner, complete:
- 800m Run (together)
2 rounds for time (one partner working at a time):
- 70 Warrior Sit Ups
- 60 Vertical Jumps (to 6" target)
- 50 1-arm Kettlebell Swings
- 40 Sumo Deadlift High Pulls
- 30 Burpee Broad Jumps (6' / 4')
Then
- 800m Run (together)

Wednesday 4.27.11

Nice lift!

SWOD: 15 Burpee Broad Jumps for max distance

-Rest as needed between reps

- Burgner Warm Up

Metcon: 3 rounds, with 20:00 time cap:
- 3 Clean & Jerks (starting at 75-80% of 1 rep max)
- 9 Ring Rows
*Add weight to the C&J each round

For the SWOD, do not make this more steps then it has to be. As you come up from the burpee to your heels, land into a stance that you will be able to go right into the broad jump. This will take a few tries to get where your feet need to be so you can get an accurate measurement of your jump. Your goal is max distance broad jump and you will have 15 reps to get it!

Post scores to comments