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  • About Us
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Picture
Last week’s Locker WOD winner: Jacque!


Picture

CrossFit Open: 14.4

5/31/2018

4 Comments

 
Warm Up:

5/31

CrossFit Open 14.4
14 minute AMRAP of:
60-calorie Row
50 Toes-to-Bar
40 Wall Balls, 20 lb. to 10-foot target / 14 lb. to 9-foot target
30 Clean, 135 lb. / 95 lb.
20
Muscle Up

Recovery:
2 Rounds
400 Meter Run
500 Meter Row

4 Comments

Alternative Athletics: 5 Rounds

5/30/2018

4 Comments

 
Warm Up:
21-15-9

Bird Dogs
Band Face Pulls



5 Rounds
20 Floor Wiper at 50% bench
200 ft Bear-crawl

Recovery:
21-15-9
Wall Balls
Wall Ball Situps

4 Comments

Alternative Athletics: 1 Rep Max

5/29/2018

1 Comment

 
Warm Up:
4 Rounds

30sec Assault Bike
10 Jumping Lunges



​1 Rep Max
3 min max 100ft Prowler Push
compare to 11/10/17

Recovery: 
4 Rounds
10 Burpees
10 Box Jumps


1 Comment

Memorial Day

5/28/2018

0 Comments

 
Rest Day 
Picture
0 Comments

Weekly Update 5/27 - 6/2

5/27/2018

0 Comments

 
5/27
5 rounds
10 Double KB Clean @ 25% max clean in each hand
3 Rope Climb
10 land mines @ 25% (each side)

5/28
Memorial Day

Mandatory Rest Day

5/29
3 min max 100ft Prowler Push
compare to 11/10/17

5/30
5 Rounds
20 Floor Wiper at 50% bench
200 ft Bear-crawl

5/31
CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie Row
50 Toes-to-Bar
40 Wall Balls, 20 lb. to 10-foot target / 14 lb. to 9-foot target
30 Clean, 135 lb. / 95 lb.
20 Muscle Up

6/1
3 Rounds
30 Shoulder Press
30 Wallball Situp

6/2
"Zeus"
Three rounds for time of:
30 Wall Balls, 20 / 16 pound ball
75 / 55 pound Sumo Deadlift High Pull, 30 reps
30 Box Jumps, 20"  / 18” box
75 / 55 pound Push Press, 30 reps
Row 30 calories
30 Pushups
Body weight Back Squat, 10 reps
0 Comments

Alternative Athletics: 5 Rounds

5/27/2018

0 Comments

 
Warm Up:
2 Rounds
12 Ring Rows
6 Back Extensions
12 Jumping Lunges



5 Rounds
10 Double KB Clean @ 25% max clean in each hand
3 Rope Climb
10 land mines @ 25% (each side)
​s

Recovery:
40 Sit Ups
30 Air Squats
20 Cal Bike
15 Push Ups

Nash, Mountain, Miller, McGill, Alba, Caballero, Hosoi, Guerrero, Elguera . . . with the tragic deaths of several of the latest generation skaters this year, it is good to see some of the old dogs going hard on their satan sticks.  Van's pool party 2018!!
0 Comments

Alternative Athletics: Cecilia

5/26/2018

0 Comments

 
Warm Up:
200-100-50ft
Bear-crawl
20-15-10
Hip Extensions


Cecilia

Do 1 Burpees on the first minute

2 burpees on the second minute

Continue increasing by one burpee every minute until you cannot get the given reps done in the given minute
​
Men's: 21+21 Tate
Women's: 19+14 Nellie


Recovery:
3 Rounds
10 Burpees
10 Strict Pull Ups

​

Picture
The West Virginia study on Formic Acid to treat bees for the varroa mite.
0 Comments

Alternative Athletics: Tabata

5/25/2018

0 Comments

 
Warm Up:
3 Rounds
15 Air Squats
100m Run



8 Rounds
20 seconds Weighted Box Step @ 45%
10 seconds rest
20 seconds Kneeling Half Moon Snatch with plate
10 seconds rest
20 seconds max calories Assault Bike

Recovery
2 Rounds
400 Meter Run
15 Kettle Bell Snatches (each arm)

Picture
+Larry last second 

Yesterday
2M - 8min, 135, 24", 115
0 Comments

Alternative Athletics: As Much As Possible

5/24/2018

2 Comments

 
Warm Up:
4 Rounds
20 Band Punch
5 Broad Jumps
15 Band Y Pull



20 min AMRAP
10 Bench Press @ 55% max
10 1 legged box jumps
10 Overhead Squat @ 55% max



Recovery:
21-15-9
Squat Jumps
Sit Ups
2 Comments

CrossFit Hero: Tama

5/23/2018

0 Comments

 

Warm Up:
3 Rounds10 Spider Lunges
20 Band Adducted External Rotation


Picture
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.


Tama
For time:
800-meter single-arm barbell Farmer Walks, 45/35 lb.
31 Toes-to-Bar
31 Pushups
31 Front Squat, 95/65 lb.
400-meter single-arm barbell Farmer Walks, 95/65 lb.
31 Toes-to-Bar
31 Pushups
31 Hang Power Clean, 135/95 lb.
200-meter single-arm barbell Farmer Walks, 135/95 lb.


Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.


​Recovery:
Run 1 Mile


0 Comments
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