Monday 11.10.14

Skill: Atlas Stone - ground to shoulder.
Spend 15:00 to learn the technique, pick up one you never have before.

WOD:  For Time
- 400m Run
Then, reps of:
- 10-9-8-7-6-5-4-3-2-1 Burpees
- 20-18-16-14-12-10-8-6-4-2 Walking Lunges
Then,
- 400m Run

*Optional:  Every 30 sec for 5:00:
- 1-3 Muscle Ups (or 3-5 Ring Dips).
On your last set, perform 1 max set of Ring Dips.

Post weights and times to comments.

Tuesday 8.27.13

THIS SATURDAY:  SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. This Saturday, CrossFit HQ is putting together a Memorial WOD.  Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.Donations are being collected HERE or you can donate at the door.

Skill: On the minute  for 12:00:

Odd min - 10 Pistols
Even min - 6 Dips (weighted if possible)

WOD: For Quality:
Reps of 21-15-9:
- Tire Flips or Stone to Shoulder (something heavy, switch each round if you want)
- Handstand Push Ups

Post to comments.

Thursday 6.13.13

If you're letting the rings drift out away from your body you are losing power and efficiency.  Keep the rings close to your body for a strong lock out.

Skill:  Ring Dips or Bar Dips 3x max reps

WOD:  "Death by"....your choice:
- Stone Shoulder
OR
- Tire Flip

On the first minute complete 1 rep, on the second 2 reps, on the third 3 and so on until you cannot complete all the reps in the minute.  Try both exercises if you'd like.

Post reps to comments.

Thursday 2.21.13

Mark your calenders.  On Saturday, March 2nd (the Saturday before the CrossFit Games Open starts) we will be holding a quick Q&A meeting about what The CrossFit Games Open is AND why everyone should do it!  We will show you how to properly judge movements so we can judge each other.
We will be completing the "Hope for Kenya" that day, which is a fundraiser CrossFit is running to build schools and bring fresh water to villages in Kenya.  It is a great project and everyone is invited to come, invite a friend, and PLEASE donate at least $10 at the door!  

Skill: Ring Dips 3x max reps

WOD: Stone Shoulder or Tire Flip Ladder (Pick one)
- Complete 1 rep on the first minute, 2 on the second minute, etc...

Post reps to comments.

Tuesday 11.20.12

Two options for lifting the Stones:

Two movements

One movement

Strength: Stone Shoulders.  Spend 30 min learning technique and lift something heavy

Conditioning: 3 rounds for time
- 7 Handstand Push Ups
- 9 Power Snatch (95/ 65#)
- 11 Toes to Bar

Post weights and times to comments.

Tuesday 6.05.12

Here is a stone ladder being conducted.  While this guy is obviously working hard, these types of stone lifts are a little on the dangerous side without much of a benefit.  Today we will lift them with a lot more control.

Strength:
Stone lifts to lap or shoulder.

See how heavy a stone you can lift and control enough to squat with.

Conditioning:
3 Rounds for Time of:
- 6 Stone Deadlifts to lap, then to standing (heaviest stone possible)
- 10 Toes to Bar
- 12 1-Arm KB or DB Snatches

Post times and stone weights to the comments section.

Friday 5.25.12

Push Ups on knees, boxes, against the wall.  Now Holly is demonstrating a great way to scale a proper full Push Up and practice getting the elbows back instead of out.

Strength:  Stone Shoulders.  How heavy a stone can you pick up?

Conditioning: For Quality, NOT FOR TIME:21-15-9
-Atlas Stone to Shoulder (heaviest possible)
-Chest to Bar Pullups

This is not for time for two reasons.  1) we want you to make sure you keep proper form throughout the movement.  2) People may have to share stones, or try different weights throughout the workout due to the smaller number of lighter weights.  But don't fret, you will get a great workout regardless!

Post weights to comments.

Friday 1.13.12

Atlas stone shouldering is a great way to incorporate more core and upper body strength

Strength: Stone Shouldering

Conditioning: “ Nicole ”
For 20:00:
- Run 400 m
- Max. rep Pull Ups

For each round, do as many pullups as you can without dropping off the bar (we’ll use bands if you can’t do regular pull ups). Count each round and pull ups and keep track of them all for a total score.

Post rounds and reps to comments.