April 21, 2014 – “The Four Hundreds”…

Five Rounds for Time: 400M Run 400M Row  

Learn More

April 20, 2014 – “Elizabeth”…

21-15-9 of: Cleans (135/95) Ring Dips * Compare to November 7, 2013 Happy Easter from CrossFit...

Learn More

April 19, 2014 – “Spider Zombie”….

800 Meter Run 21-15-9 Wall Balls (20/14) Kettlebell Swings (70/53) 800 Meter Run * Via CFNE

Learn More

April 18, 2014 – Press 5-3-1 & “Breaking Bad”…

Press 5-3-1 “Breaking Bad”… 3 Rounds For Time: 250 Meter Row 10 Burpees 5 Snatches (135/95)

Learn More

April 17, 2014 – “Three Position Clean”…

Perform 7 sets of 2 reps increasing the weight each set. The three positions are working from the top down: 1 – High Hang (Pockets) 2 – Above Knee 3 – The Floor (Without letting go of the bar, perform a High Hang Squat Clean, Hang Squat Clean & Squat Clean in succession. * We did this March 31, 2014 but used...

Learn More

April 16, 2014 – Deadlift 5-3-1

Deadlift 5-3-1 Skill: Handstands Cashout: 25 Medicine Ball Cleans (NOT for...

Learn More

April 15, 2014 – “OTM: 10 Thrusters”…

On-The-Minute for 10 Minutes: 5 Thrusters (135/95)

Learn More

April 14, 2014 – Back Squat 5-3-1 & “Gyroscope”…

Back Squat 5-3-1 Use same Wendler calculator: http://grigaitis.net/5/3/1/. “Gyroscope”  5 Rope Climbs 9 Burpees 3 Rope Climbs 15 Burpees 1 Rope Climb 21...

Learn More

April 13, 2014 – “White Noise”…

100 Double Unders 100 Air Squats 100 push press (45/33) * Compare to October 10,...

Learn More

April 12, 2014 – “Eva”…

5 Rounds for time: •Run 800 meters •30 KB swings (70/53) •30 Pull ups Scaling options: Reduced rounds as well as weight/movement scales. Coaches will assist with appropriate scales * Compare to September 15, 2013 Eva Twardokens   Eva’s life is about athletics and movement. She is a Level 3 CrossFit certified trainer and is also certified in kettle bell...

Learn More

April 11, 2014 – “Gemma”…

50 Calorie Row 15 Shoulder-to-Overhead (95/65) 40 Calorie Row 12 Shoulder-to-Overhead (115/85) 30 Calorie Row 9 Shoulder-to-Overhead...

Learn More

April 10, 2014: 3-3-3 Deadlift & “Magic 8-Ball”…

3-3-3 Deadlift “Magic 8-Ball” AMRAP 6: 8 Front Squats (95/65) 8 T2B  

Learn More

April 9, 2014 – “Three Position Snatch”…

Perform 7 sets of 1 reps increasing the weight each set. The three positions are working from the top down: 1 – High Hang (Pockets) 2 – Mid  Thigh 3 – The Floor (Without letting go of the bar, perform a High Hang Snatch, Hang Snatch & Snatch in succession.)   Great CrossFit Journal article - Pulling Positions for the Snatch – by Mike...

Learn More

April 8, 2014 – 3-3-3 Back Squat & “Nine Lives”…

3-3-3 Back Squat “Nine Lives” AMRAP 9: 3 HSPUs 6 Pistols 9 Sit Ups

Learn More