WOD:   04/08/18

“Tabata Empty Barbell”

Tabata Back Squat
Rest 1 Minute
Tabata Strict Press
Rest 1 minute
Tabata Hang Power Clean
Rest 1 minute
Tabata Overhead Squat
Rest 1 minute
Tabata Push Jerk
Rest 1 minute
Tabata Hang Power Snatch

*All at 45/35-lbs.

*Score is total reps.

WOD:   04/07/18

"Bradshaw" with a partner

20 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

*You do a round, I do a round style.

WOD:   4/06/18

Push Press 3-3-3-3-3 reps


Front Squat 3-3-3-3-3 reps


Deadlift 3-3-3-3-3 reps

Today is a Day to get Strong!

Days like today are just as important or more important than days with tough metabolic workouts.

So get to the gym and lift heavy! Being Stronger will make you a lot Fitter!

WOD:   4/05/18

20 minute AMRAP of:
5 Strict T2B
7 Strict Ring Dips
9 Alternating Dumbbell Snatches, Heavy

Strict Toes to Bar - these are not easy. Watch this video for a few different styles of this strict movement. Give it a go today, and we will scale as needed!

Kat Dalecki, Australian CrossFit Regional Athlete for Reebok CrossFit GCS, demonstrates how to do strict Toes To Bar (TTB). Points to Note: 1. Kat maintains control of her spine and speed throughout the movement -- no "hinging" at the thoracolumbar junction, no flicking of the legs, no kip, no throwing the head back etc 2.

WOD:   4/04/18

4 Rounds for time of:
400m run
7 Deadlifts, 155/105
7 Hang Power Cleans, 155/105
7 Push Jerks, 155/105

Challenge: Can you hold on to the Bar for all the reps each round??

Some Tuesday Inspiration with Barb getting her very first jumping pull-ups and her daughter Joey being there to help her and give her appropriate no reps if needed :)

WOD:   4/03/18

21-18-15-12-9-6-3 of:
Wall-balls, 20/14-lbs.
Med-ball Weighted Sit-ups, 20/14-lbs.
Burpees over the Med-ball

The Med-ball Sit-up

Uploaded by Pia Seeberg on 2015-11-02.

Burpees over the Med-ball

Uploaded by Pattie Beaven on 2016-09-17.

PISTOLS!!!!!!!!!!!

CrossFit Seminar Staff member James Hobart demonstrates the pistol. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

As with each skill of the month we are going to use a variety of drills, skill sessions, and mini-workouts to improve your pistols or get you your very first pistol!

WOD:   04/02/18

Back Squat
2-2-2-2-2

*At 80-90%, not a 2RM!
 

Complete as many rounds as possible in 15 minutes of:
15 Cal Row/Bike/Ski or 200m Run
50 Double-unders
3 Rope Climbs

WOD:   4/01/18

18 minute AMRAP of:
30 DB push press
30 DB alt power snatch
30 DB front squat
30 DB renegade row
30 DB hang power clean
30 DB burpee deadlifts
30 DB thrusters
30 DB clean and jerks

**every min on the minute 3 burpees

WOD:   3/31/18

Murph with the crew

In teams of 3:
1.5 mile Run
150 Pull-ups
250 Push-ups
350 Squats
1.5 mile Run

*Runs must be completed in 200m relay sprints.
*One person works at a time.

WOD:   3/30/18

Overhead Squat 5-5-3-3-3-1-1-1-1
 

27-21-15-9
Kettlebell Swings, 53/35-lbs.
Overhead Squats, 75/55-lbs.
*Run 400m after each set.