Thursday 9-01-16 WOD

Throwback to February 2015. Amy and Jon before they became beasts. 

It's so awesome looking at old pics... 

Thursday 9-01-16 WOD

CrossFit & Fitness: For Time
10 Muscle Ups/Ring Dips
20 HSPU 25/45#
30 C2B/Pull Ups  or Push Press Barbell @ 85/115# or Kettlebell @ 25/40#
40 Wall Balls 20/30#
1 Mile Run
40 Wall Balls 20/30#
30 C2B/Pull Ups  or Push Press Barbell @ 85/115# or Kettlebell @ 25/40#
20 HSPU 25/45#
10 Muscle Ups/Ring Dips

Wednesday 8-31-16 WOD

Cathey demonstrating some gravity "forced" extension on a stack of 45lb plates. Cathey is one of the tightest athletes I have ever met but finding different mobility options to get her a little more "bendy" can go a long way. For this exercise we were trying to get her T-spine a little more movement. Cathey tested her overhead squat and felt tension in her shoulders and lower back. After hitting this for two minutes she was able to get a little lower than before and there was less tension. That's a Win! 

Remember to test a movement, try the mobility exercise and retest the movement. If it feels better then the original test then it worked. If it didn't make a difference then try something else and retest. 

If you want to get better and make those gainz you need to work for it!

Wednesday 8-31-16 WOD

CrossFit :
A.
Hang Snatch 5x2@75% Pwr or full.*

B.
Hang Clean  5x2@75% Pwr or full.*

C.
RDL 3x5 (Build to a heavy 5 for the day)

*If athletes can perform a second rep with out putting the bar down then try for the two reps (does not need to be touch and go). If athletes need to drop the bar make sure to take the time required for a consistent set up.

Fitness:
A.
EMOM 12
Odd Double Bell C&J 25/40#
Even 10 Burpee Box Jumps

B.
3 Rounds for time
Run 200m
10 Pull Ups (If using a band or barbell pause for one second at the bottom and top)
10 Push Ups
10 Squat Jumps

C.
1000m Row for time

Tuesday 8-30-16 WOD

Throwback to Sublime's fundraiser event where I got to compete alongside someone I've known literally all my life, Matthew. We were born in the same hospital room 36 years ago one day apart. We lived on the same bay as kids. We went to the same schools and through french immersion together and graduated grade 12 together. It's crazy to think that I still get to talk to and connect with friends form kindergarten to this day. They are all still such an awesome group of guys and girls...

  

Tuesday 8-30-16 WOD

CrossFit & Fitness:
A.
10 Min EMOM
Odd 10-15 T2B
Even 12/16 Kcal Row

Rest 4 Min

B.
6 Min AMRAP
10 Alternating Back Lunges (BB in Front Rack Pos.) 85/115# (Fitness Option Kettlebells)
10 Hang Clean+S2OH

Rest 4 Min

C.
3 Rounds NFT
20 KBS 60/80#
8 Strict Chin Ups (If using a band @ 31x1)

Monday 8-29-16 WOD

Coach Ross cleaning and jerking like a boss, It's a good thing she didn't forget to floss, because that would have been a loss. Word... 

Today we start our 12 week strength cycle. For the next 12 weeks Monday's, Wednesday's, and Friday's will be strength related sessions to help boost your numbers in your Olympic lifts and your Front and Back Squat. Sessions on Tuesday's, Thursday's, and Saturday's will be more skill work, metcon's, and varied workouts that will leave you gasping for air and drenched in a puddle on the floor. Let's put last weeks "Test Week" to work and see what we can do to those numbers... 

For those that want to get some metabolic conditioning in after the strength work it is recommended that you keep it short. If you plan on staying after class to work on skill work or get your HR up a little make sure it's ok with the coach teaching class (the one you're about to play in) and know that the current class has first priority over anyone else (including staff).

Monday 8-29-16

A.
Back Squat 5x5 @ 80%
Front Squat 5x3 @ 85%
Power Jerk 5x2@85%

Try to keep rest between 90 and 120 seconds between sets.

B.
5 Min AMRAP
Burpee Muscle Ups or Burpee Pull Ups

Fitness:
A.
Back Squat 5x5 @ 80%

B.
10 Min AMRAP
12 Alternating DB Lunges  (#athletes choice)
10 Box Jumps (or step ups)
10 KBS 50/70#

Saturday 8-27-16 WOD

That momnet when you have nothing left after a workout and all you can do is lay there next to your training partner. 

Saturday 8-27-16 WOD

Partner WOD

Alternate tasks with only one person working at a time for as many rounds and reps as possible in 25 Minutes.

20 Wall Balls 20/30#
20 Kettlebell Snatches (10&10) 40/60#
10 HSPU @ 25/45#
15 Deadlift @ 125/185#
200m Run

Weightlifting:

A.
Snatch Complex 25 Min build
Snatch pull from hang+Power snatch+Squat snatch from the ground.

Try to hold on to the bar the whole time for the complex. Rest as needed between sets and if you hit a weight that gets too heavy or forces you to slow down then stay at a moderate weight that is still challenging and allows you to be fast under the bar. Hold your receiving positions for at least two seconds and show control.

3. Perform three full snatches with only one athlete lifting at a time. You only get three reps so make them count!

C.
Clean complex 25 Min build
Clean Pull from hang+Hang Power Clean+Squat Clean (from ground) & Jerk

D. 3. Perform three full C&J with only one athlete lifting at a time. You only get three reps so make them count!

Friday 8-26-16 WOD

Cathey taking advantage of a long full stroke on the ERG. Making sure that you are using your legs in rowing is a must just like in weightlifting. Why limit those beautiful thighs, hamstrings, and glutes from doing the work they were meant to do?

Friday 8-26-16 WOD

CrossFit:
With a running clock...

A.
3 Rounds of
10 Hang Power Snatches 65/95#
50 DU's
10 T2B

Rest exactly 3 minutes

B.
Row 500m
45 Thrusters @ 65/95#

Rest exactly 3 minutes

C.
21-15-9
C2B Pull Ups
Hang cleans 65/95#
Lateral Bar Jump Burpees

Post total time when finished part C.

Fitness:
With a running clock...

A.
3 Rounds of
12 KB Snatches (6&6) 30/50#
30 DU's or 60 single skips
10 T2B or variation

Rest exactly 3 minutes

B.
Row 500m
45 Wall Balls 16/25#

Rest exactly 3 minutes

C.
21-15-9
Pull Ups/Ring Rows
Double Bell Cleans 30/50#
Lateral Bell Jump Burpees

Post total time when finished part C.

Thursday 8-25-16 WOD

I saw this a long time ago and thought it was appropriate pretty much all the time... 

Thursday 8-25-16 WOD

CrossFit:
A.
Build to your 1RM Clean & Jerk in 25 Min.

Suggested build
5@60%
4@70%
3@80%
1@85%
1@90%
1@95%
1@101%+

As always some athletes like numbers to build off of and some like to go by feel. Depending on how you are feeling or if you have hit a recent C&J PR then hang out around 80-90% and work on some heavy singles. For newer athletes don't worry about a max number. Work on getting some volume in with lower weight and getting your mechanics dialed in. Don't worry. You have lots of time to to go heavy down the road!

B.
For Time
Run 800m
50 T2B
30 Burpees
10 Muscle Ups/Ring Dips  

Fitness:
A.
E90 for 12 Rounds
Odd 8 Double Bell Front Squats 25/40#+
Even 10 Wall Balls & 10 KBS 50/70#

B.
For Time
Run 800m
50 Anchored Sit Ups
30 Burpees
10 Ring Dips

Wednesday 8-24-16 WOD

Mobility or macking. You be the judge...

FYI the Urban Dictionary's meaning

macking

flirting, being ostentatious to attract member(s) of the opposite sex

"where'd those girls go? i was really mackin' it to them"

Wednesday 8-24-16 WOD

CrossFit & Fitness:

A.
Build to a 1RM Back Squat

Suggested build...
5@60%
4@70%
3@75%
2@ 80%
1@85%
1@90%
1@95%
1@101%+

Some athletes prefer to build by feel so that's the other option.

One thing I've found that sometimes helps is to add more weight than you're going to squat leading up to that 1RM. In February when I PR's my back squat @ 410# it threw 460# on the bar and pulled it from the rack. My initial thought was "Holy shit this is heavy". All I did was brace and set up as if I was going to squat, stood it up, took a couple steps back and stood there for ten seconds. After that I racked it and waited 90 seconds before attempting my pr. When I pulled the 410# form the rack my initial thought was "dam this is lighter". I haven't read up much on this but my thoughts are that the added weight was extra stimulus on the central nervous system and there may have been some extra muscle fiber recruitment to get the job done. Even the mental aspect of the bar feeling lighter has to help somewhat.

B.
7 Min AMRAP
10 Double Bell C&J @ 30/50#
10 C2B Pull Ups/Pull Ups
10 KBS @ 60/80#+

Scale weights as necessary...

Tuesday 8-23-16 WOD

Throwback to that time Ryan's competition shirt mistakenly came back as a women's tank top. Don't worry buddy. You still look great! 

#jacked #whowearswomensclothes #scapjacked #hot #dreamy #steamy

Tuesday 8-23-16 WOD

CrossFit:
A.
Build to a 1RM Snatch in 25min

From the ground  make sure to reset and take your time between reps. Cycling the barbell in a CrossFit workout and PRing a snatch are two different animals. Take your time in the set up, think about what you need to do, tell yourself what you're going to do, then do it! If you prefer building by feel you can do that as well.

Suggested warm up.
5@60%
4@70%
3@75%
3@80%
2@85%
1@90%
1@95%
1@101%+

DO NOT REPEAT A PR. If you're feeling great then today might be a good day for a PR. If you are at a sub max weight and aren't feeling quick and responsive, if you just finished a night shift and can't keep your eyes open, or have not been making #goodchoices from the weekend and are suffering from them then use this session to work on technique and build to and hang out around 80%-85%

B.
6 Min AMRAP
Buy In 15 Burpee Muscle Ups/Burpee C2B Pull Ups/Burpee Pull Ups
Max Wall Balls with remaining time 20/30#

Fitness:
A.
E90 for 10 Rounds
5 Pull Ups @ 31x1
5 Push Press @ 31x3
8 Alternating DB Lunges 20/40#

*All three exercises to be done every 90 seconds...

B. 6 Min AMRAP
Buy In 15 Burpee Box Jumps 16/20"
Max Wall Balls with remaining time 14/20#

Monday 8-22-16 WOD

Throwback to Mud Hero 2014. I still don't know how we find them... 

Monday 8-22-16 WOD

This week we will be testing Max Back Squat, Front Squat, Snatch & Clean & Jerk. The numbers we get from these days will be used for the next few months and adjusted with test day's along the way. Do your best to come in well fed, recovered, and with a low stress level. This should be fun and exciting!

CrossFit:
A.
Build to a 1RM front squat from the rack. Some athletes like to build by feel and others like to follow some numbers. Use a spotter if needed but if someone touches the bar at all then don't count that rep!
5@60%
4@70%
3@ 80%
1@85%
1@90%
1@95%
1@101+%

B.
6 Min AMRAP
Row 15Kcal
10 T2B
5 HSPU Deficit is per side 25x2 & 45x2 (each female should have 4x25lb plates for RX'd and each male should have 4x45's for RX'd

Fitness:
A.
15 Min Circuit
8 Double Bell Clean & Front Squat
8 Push Ups @ 22x2
8 Bulgarian split squats/leg weight should be dependant on athletes strength & ability.

B.
6 Min AMRAP
Row 15Kcal
10 Anchored Sit Ups
5 Double Bell C&J @ 25/40#

Saturday 8-20-16 WOD

Repost of Megan hanging out with a garbage can 20 min after a workout. Will have to look back at that one and see what it was ;-)

NO BIRDS HILL PARK WORKOUT FOR SATURDAY THE 20th!

We just posted two CrossFit classes for tomorrow morning. The poison is down below if you choose to accept it. We are rescheduling the BHP WOD and will have it up next week!

Saturday 8-20-16 WOD

A.
10 Min Build to a squat clean + 2 mechanically sound front squats

B.
20 Min Grinder...
1 Squat Clean + 2 Front Squats
5 Deadlift (use above weight)
7 Strict Pull Ups
9 HSPU @ 25/45#
Sled Sprint or Prowler push 50m

Friday 8-19-16 WOD

Ben & Quinton showing off their haircuts just before the Starke Games. No the 7YP isn't a new street gang. These guys have been training together for the past seven years in all different types of sports. Even though the sports changed these two kept training together. The Starke Games was their first CrossFit competition and they went RX'd. Congratulations for taking the challenge boys. 

Now that's a training partner... 

Friday 8-19-16 WOD

CrossFit & Fitness

A.
Pause Back Squats @ 80% of !RM 3 Sec. pause in bottom position.

B.
10 Min AMRAP
12 Front Squats 95/135#
200m Run
10 C2B/Pull Ups
200m run
12 Alt Back Lunge 95/135#
200m Run
12 Muscle Ups/Ring Dips
200m Run

Thursday 8-18-16 WOD

The moments after a short and innocent looking workout. They don't always look that bad on the blog or on the white board but keep in mind, whatever you put into it is what you'll get out of it... 

Thursday 8-18-16 WOD

CrossFit:

20 Min EMOM
5 Thrusters 95/135#
10 C2B
5 C&J 95/135#
10 Ring Dips

Fitness:
20 Min EMOM
5 Thrusters (BB @65/95) or DB @ 20/40+
7 Pull Ups
5 C&J (BB 65/95#) or DB @ same weight as thrusters
8 Dips (Rings, Box, or Bench)

Wednesday 8-17-16 WOD

Sometimes when your mat is too far away at the end of a workout it's just easier to share with someone else. Megan and Karly #gettinclose

Wednesday 8-17-16 WOD

CrossFit:
A.
5x3 Clean Pulls @ 90-105% of your max Clean

B.
4x4pos. Clean @85-100% of recent 1RM snatch
4 Positions = 1" Form the gorund,  below knees, above knees (launch), at extension. Pause for three full seconds in each position.

C.
1RFT
400m Run
20 KB Thrusters 30/40#
15 Burpees
200m run
15 KB Thrusters
10 Burpees

Fitness:
5 Rounds of
12 Alternate Back Lunges (heavy)
8 Shooth Throughs
10 Goblet Squats (heavy)

B.
3 Rounds @ 25/40+
8 KB cleans/Arm
8 Kb Snatches/arm

Rest only 30 seconds between rounds...

C.
1RFT
400m Run
20 KB Thrusters 30/40#
15 Burpees
200m run
15 KB Thrusters
10 Burpees

Tuesday 8-16-16 WOD

Just laying around post workout thinking about those gainz...

Tuesday 8-16-16 WOD

A.
12 Min EMOM
Odd 6-8 C2B Pull Ups
Even 8-10 Strict Ring Dips

B.
15 Min EMOM
Min 1: 60 DU's (scale numbers as necessary or 40 sec DU work)
Min 2: 10 Alternating DB Snatches 40/60#
Min 3: 10-15 T2B

C.
1600m Partner Row switch @ 800m and post finish times. Make sure to set the rower to count down.

Monday 8-15-16 WOD

It was great having Adam back in the 9:30 class on Friday morning for the 12 Days Of Christmas

I bet you all can't wait to do it again in December!

Monday 8-15-16 WOD

CrossFit:
A.
5x3 Snatch Pulls @90-105% of recent 1RM snatch

B.
4x4pos. Snatch @85-100% of recent 1RM snatch (2 Sec. pause in each position)

C.
For Time
500m
50 KBS 40/60#
30 KB S2OH 40/60# (15 reps/arm break it up as you wish).
10 Bar Muscle Ups/C2B Pull Ups/or Pull Ups

Fitness:
A.
5 Rounds of
5 Seated strict press (KB or DB)
5 Chin Ups (banded @ 31x1)
5 Pistols/leg (squat to a box if needed)

B.
3 RFT
8 Shoot Throughs (no push up)
8 Burpees

C.
For Time
500m
50 KBS 30/40#
30 KB S2OH 30/40# (15 reps/arm break it up as you wish).
10 Pull Ups

Saturday 8-12-16 WOD

Why train inside when you can play outside?

Saturday 8-12-16 WOD

With a partner and a running clock

A.
0-5:00 Minutes
Max KB Snatches 30/50#

5:01-7:00 Max Pull Ups

Post numbers for both snatches and pull ups.

Rest 7:01-10:00

B.
10:01-15:00 AMRAP
10 KBS @ 50/70#
10 Burpee Box Jump Oversn 20/24#

Rest 15:01-20:00

C.
For time 20:01 -???
Run 800m (both partners together)
300 Double Unders
50 Wall Balls 20/30#
40 T2B
30 Ring Dips

Friday 8-12-16 WOD "The 12 Days Of Christmas"

I had to take this picture when I was at Costco the other day as it went perfectly with Friday's workout. 

Welcome to the Twelve Days Of Christmas!!!

So usually we hit this workout in July and December but months ago one of our awesome members who moved away said he'd be in, in August so I planned for it to be today. If you want to come hit the 12 Days Of Christmas with Adam Rogocki come to the 9:30am class on Friday morning!

We're looking forward to having you back Adam (even if it's just for one day...)


Friday 8-12-16


THE 12 DAYS OF CHRISTMAS

Starke CrossFit RX

1 Deadlift 155/225

2 Muscle Ups (or ring dips)
3 KBS 80/100
4 Front Squats 95/135
5 HSPU
6 C&J 95/135
7 Push Ups
8 Pull-ups
9 T2B
10 Snatch (95/135)
11 Bar Jump Burpees
12 OHS 95/135

Starke CrossFit "Fitness" Option 

1 C&J

2 KB Clean & Push Press/Push Jerk 30/50# 

3 Front Squats 65/95 or 30/50# KB's 

4 Ring Dips/Bench Dips 

5 Pull Ups

6 Box Jumps 16/20"

7 Burpees

8 Push Ups 

9 Wall Balls 14/20# 9/10'

10 KBS 60/80#

11 Deadlift 65/95# 

12 BB Thrusters 65/95# Or KB's 30/50#

This workout goes just like the song. On the first day of Christmas you do one deadlift. On the second day of Christmas you do two muscle ups and one deadlift. On the third day of Christmas you do three kettle bell swings, two muscle ups, and one deadlift. You get it???

Thursday 8-11-16 WOD

Throwback to August first when we did "Team Of Three Murph" as part C. of the holiday workout. Everyone asked "Are we still running outside, the rain is coming down sideways?"

You should be able to guess by the picture what my answer was... 

Thursday 8-11-16 WOD

CrossFit:
A.
In 10 Min Build to your heaviest Squat clean +2 thrusters

B.
E90 for 10 Rounds
10 Thrusters & 10 Pull Ups @ 65/95*

*This is for athletes with kipping or butterfly pull ups.

If you do not have kipping or butterfly pullups and are using a band perform the same E90 but with 8 Thrusters and 8 Pull Ups

Fitness:
A.
4 Rounds NFT
5 heavy swings (relative to athlete)
5 Chin Ups
5 Push Ups @ 41x1

B.
E90 for 10 Rounds
10 Med Ball Cleans 20+
8 Double Bell Thrusters 25/40#
6 Burpees

All three are to be done in less than 90 seconds each round. If you have 20-30 seconds rest each round that's perfect. Any less will not be sustainable. Adjustable

Wednesday 8-10-16 WOD

Caitlin pleased with her Clean & Jerk at the Starke Games this last weekend.

Wednesday 8-10-16 WOD

CrossFit:

A.
20 Min Build
Hang Squat Clean 3 Sec. pause
Squat Clean (gnd.) 3 Sec. pause
Jerk 3 Sec. pause
+ 3 sec. pause in the finish with feet neutral.

The goal with this workout is not to go heavy but build to a weight that you can control. You should be able to control the weight and have it come down on your own terms rather than bring it down because you are unbalanced or rushing. Holding your receiving positions will also give you time to get a feel of where your weight is positioned at the bottom of your feet and between your feet and make adjustments if needed. If you have problems controlling a light weight then you need to master that before going heavy.

B.
For Time 24-12-6 @ 85/115#
Alternating Back Lunges (front rack position)
T2B
S2OH

Fitness:
A.
15 Min EMOM
8 Double Belll Front Squats 30/50+
10-15 HRPU (# dependant on athlete)
6-8 Strict Chin ups (If using band @ 3121)

B.
For Time 24-12-6 Bells @
Alternating Back Lunges (bells in front rack pos)
Strict hanging leg raise/Anchored sit ups
S2OH

Tuesday 8-09-16 WOD

Coach Kraussss getting mobile and opening up those shoulders. I didnt want to post the "after" picture when Cathey thought it would be funny to let the band go... 

Tuesday 8-09-16 WOD

1 Mile Run
10 DB Box Over Burpees 30/50#
20 Muscle Ups/Ring Dips
30 Double Bell C&J 30/50#
40 C2B
50 Balls 20/30#
1 Mile Run

Monday 8-08-16 WOD

Well the second annual Starke Games have come and gone. I have a lot of pix to go through and will do a post on the event with a hell of a lot of thank you's to a hell of a lot of people. I hope everyone had a great weekend and that you're looking forward to next year!

Monday 8-08-16 WOD

CrossFit:
A.
20 Min Build Snatch Complex

Snatch Pull (launch)
Pwr. Snatch (launch)
Snatch Pull (gnd.)
Pwr Snatch (gnd.)
OHS

For part A. our major focus is the pull and keeping the bar close to your body. You have four chances to keep the bar close and and work on extension. The weight shouldn't get too heavy as you will be holding onto it for a while. When receiving the bar over head on the power snatch from the ground, pause for two seconds in the receiving position prior to initiating your squat.

B.
6 Min AMRAP
15 Front Squats 85/115#
15 T2B

Fitness:
A.
15 Min Circuit
10 DB Step Ups 30/50# (alternate legs)
10 DB Renegade Rows (no push up)
10 DB Thrusters

B.
6 Min AMRAP
10 Double Bell C&J
10 Anchored Sit Ups

Friday 8-05-16 WOD

That moment when the "Milk Vampire" (aka Lexa) tries top take out one of your coaches. 

I saved Ali this time but next time she may not be so lucky... 

Friday 8-05-16 WOD

CrossFit:
A.
6 Min EMOM
One Snatch  @ 75-80% of 1RM Hold receiving position for 5 seconds.

B.
E90 for 6 Rounds
One Clean & Jerk @ 75-80% of 1RM hold receiving position of the clean for 3 seconds and 3 seconds in the split jerk.

For A. & B. the goal is to warm up working up to your 75-80% and hit flawless reps for all six of each.

C.
1RFT
Run 400m
10 Muscle Ups/Ring Dips
15 C2B Pull Ups
20 HSPU
25 Burpees

Fitness:
A.
8 Min EMOM
Odd 10 Alternating back lunges (KB in rack Pos.)
Even 10 Ring Rows 2 Sec Pause at the top

B.
E90 for 8 Rounds
10 Push Ups & 10 Box Jumps

C.
1RFT
Run 400m
10 Dips (Ring or Box)
15 Chin Ups
20 DB Push Press
25 Burpees

Thursday 8-04-16 WOD

If you haven't met Eric consider yourself introduced. 

Eric started at the beginning of May with no CrossFit experience. He has been attending CrossFit classes almost every day and attending our weightlifting classes 2-3 times a week and it shows. I am proud of our members coming in not knowing how to squat, press, hinge, pull, or perform Olympic lifts. Eric is willing to take weight off to clean up a movement, scale when necessary, and is always giving 100% effort. 

I take pride in our homegrown athletes and knowing that they have become the athletes they are because of the amazing coaches and environment they are a part of. We are lucky to have you as a part of our Starke crew Eric. 

#proudcoach #betterthanyesterday #yeshelifts #homegrown 

Thursday 8-04-16 WOD

For those of you Competing in the Starke Games this weekend today should be a rest/recovery and prep day. No lifting, No impact. If you want to come to the swim session at 11am you are welcome to work on some skills and drills in the water for efficiency but other than some light rowing or a bike mobility and some stretching is all you should be doing today. Friday's workout will be geared for you to get moving, get some lifting in and be ready for the weekend.

Take Thursday to get all your nutrition and hydration ready. You will be sweating a lot, burning a lot of calories and should be making sure that you have fuel ready for two days. There will be a lot of outdoor workouts as well so try to have some sun glasses, a hat, and sunscreen as well.

I will be sending out some more info to our athletes in the next day or so as well.


CrossFit & Fitness

A.
3x5 Back Squat @ 80% of 1 RM

B.
Partner WOD
12 Min AMRAP
16 KB Snatches 30/50# (8&8)
12 T2B
8 KBS @ 60/80#
4 DB Burpees 30/50#

Alternate reps as you like with only one person working at a time. Count your rounds and mark rounds and reps on the board.

Wednesday 8-03-16 WOD

August 1st Holiday WOD and there's a line up for the PR board. Great way to start off the month crew! #proudcoach

Wednesday 8-03-16 WOD

CrossFit & Fitness

With a Running clock

A.
3 RFT
20 Wall Balls 14/20#
15 Pull Ups
10 Box Jump Burpees (lateral)

Rest exactly three minutes

B.
Run 800m
30 Double Bell C&J 30/50#
200 Double Unders

Rest exactly three minutes

C.
3 RFT
10 BB Squat Jumps 85/115# (back rack position + pull from the ground)
10 Ring Dips

Mark your finishing times for each segment.

Tuesday 8-02-16 WOD

Eric & Caleb Testing Starke Games Workout #1

Looking good boys!

Tuesday 8-02-16 WOD

CrossFit & Fitness
A.
3 Rounds NFT
10 Alternating Front Rack Lunges (BB or KB)
10 Strict C2B Pull Ups
10 Seated Double Bell Press

Once a challenging weight/method is found for each movement start your first set.

B.
5 Min Time Cap
Row 500m
50 KBS 30/50#
Max T2B with remaining time

Rest exactly 5 minutes and repeat.