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WOD

26
Dec

Heavy and Doubles

WOD 12 . 27 . 17

Learning some of the skills in CrossFit can be frustrating. You see the WOD and you like all the moves , but that one move… double unders. Don’t let it get to you. Skills take time to develop. Some get it faster than others and all skills are attainable with the right attitude and mental fortitude. Even practicing for 5 minutes a day goes a long way. The easiest way to learn double unders is 1. get your own rope , that way you can get used your ropes length, weight and speed. 2. practice outside of class time. rarely have i seen an athlete master any skill during a workout. Usually you will find success practicing drills and skills in your time. Easiest way to master double unders… do 50 for time. Time it. Then repeat everyday. At first it will be all over the place. 4 minutes. 5 minutes. 3 minutes. Then after a week or so you will see your time get under 3 minutes consistently. Then under 2 minutes each time. Try it. What’s a few extra minutes a day to achieve double unders 🙂

A.

2 squat cleans EMOM x 7 minutes , building as needed.

Straight into 1 squat clean on the 90 seconds for 7 reps , building to heavy single.

 

B.

Heavy and Doubles.

15 Squat cleans 135 / 95

75 Double unders

12 Squat cleans

60 Double unders

9 squat cleans

45 double unders

25
Dec

Angie

The Holidays are such a great time to hit the reset button mentally and physically. I spent the weekend purging my old , unused , wasteful ” stuff ” and getting ready to hit reset for the New Year. I cleaned out my closets. I threw away clothing, bedding, lawn furniture and junk food. Get it out of the house. If you have not used it recently, toss it. Momentum and getting in a groove is a Huge secret to health and almost anything else. Use this week to clean out your fridge and cabinets at least. Start the gain train in motion.

REGULAR HOURS 🙂

WOD 12 . 26 . 17

” ANGIE ”

100 Pull ups

100 Push Ups

100 Situps

100 Air squats

21
Dec

Work Horse

WOD 12 . 22 . 17

“Work Horse”

AMRAP 15

10 Thrusters 95 / 65

15 Kettle Bell swings 53 / 35

30 Double Unders

 

 

20
Dec

Smoke on the water

A. Work up to a heavy power snacth 10 min

B.

“Smoke on the water ”

5 x 2 min Round

Buy in Row 20/ 16 Calories

Max Snatch 75# , 95 # , 115 , 135 , 155

Womans load : 55 , 65 , 75 , 85 , 95

Rest 2 min

19
Dec

Mad Dash

WOD 12 . 20 . 17

” Mad Dash ”

3 Rounds for time

800m Run

20 Deadlifts 225 / 155

20 Burpee Box Jump Overs