Wednesday 4-19-17 WOD

The "double spot" is the safest way to spot for any lift, anywhere,  anytime.

Wednesday 4-19-17 WOD

CrossFit:

A.
20 Min Build Clean Complex
Power Clean + Front Squat + Hang Squat Clean + Jerk

B.
7 Min AMRAP
10 HSPU 25/45#
10 T2B
10 DB Squat Snatches 35/50# +/-

Fitness:

A.
15 min Ladder
Chin Up
Double Bell C&J
Push Up
Double Bell F.S.

B.
7 Min AMRAP
10 KB/DB Push Press 25/40#
10 T2B/HLR
10 KB Snatch 25/40#

Tuesday 4-18-17 WOD

Caden & Jax banging out some over the bar wall balls @ FrostFit

Tuesday 4-18-17 WOD

With A Running Clock

A.
21-15-9
DB C&J 35/50 +/-
Burpees

*DB C&J use two DB's ground to shoulder & shoulder to overhead.

Rest 5 Minutes

21-15-9
Row Kcal
T2B / HLR

Post your final time including rest time.

Rest 5 Minutes

5 Min AMRAP
100 DU's
50 HRPU

Monday 4-17-17 WOD

When the gym is full and you have rehab to do, do you go home or do you take your band outside and hook it to the door? Roman making sure he gets his "homework" in.

Monday 4-17-17 WOD

CrossFit:

A.
Front Squat 4 x 2 @ 93%

B.
15-10-5 @ 85/115#
Front Squats
S2OH


Fitness:

A.
Back Squat 4 x 2 @ 93%

B.
15-10-5
Goblet Squats 50/70#
Plate Burpees*

* For the plate burpees athletes will drop into a plank position (arms extended) jump onto the plate and off the other side for one rep. This is the same as a box over burpee but there is no push up in this burpee variation. The name of the game is speed here....

Saturday 4-15-17 WOD

Welcome these ladies from Base Camp Dee, Jaclyn, Jen, Tina, Elayna (missing Willy & Sarah) into classes this week. Say hi introduce yourselves and give each of them a long and awkward hug!

Welcome to Starke ladies (and Willy)

Saturday 4-15-17 WOD

Robert Gurrero "Ghost" Workout

“Ghost” 

6 rounds of:
1 minute of rowing (for max kcal)
1 minute of burpees (for max burpees)
1 minute of double-udders (max reps)
1 minute rest

During your rest period make sure to mark your score for each round down on the board. Repetitions should be counted cumulatively. Example if you row 20 kcal, start counting your burpees in addition to the kcal 21...22...23 and so on. 

There is no transition time and the goal is for max effort on all the exercises. 

Thursday 4-13-17 WOD

Throwback to FrostFit 2017 

It's important to get away from all the noise and adrenaline between events. Finding the right place to relax or snuggle is always a challenge but if you want to perform you need to give yourself adequate recovery between events. 

Thursday 4-13-17 WOD

A.
15 Min "FRAN"rap
In teams of two with only one athlete working at a time complete as many rounds of "FRAN" as possible in 12 minutes

21-15-9
Thrusters 65/95#
Pull Ups

*For athletes who do not have an optimal front rack position with a barbell or pull ups use kettlebells @ 25/40# and ring rows.


B.
Core work.

Coaches choice...

Wednesday 4-12-17 WOD

Can't wait for some warmer weather and more outdoor workouts... 

Wednesday 4-12-17 WOD

CrossFit:

A.
20 Min Build
3 Hang Power Snatch + OHS

Athletes must deadlift the bar form the ground and start anywhere in the hang position. Once the athlete catches the bar overhead they should perform an overhead squat before bring the bar back down to the hang position for their second of three reps.

B.
For Time...

50 Front Squats @ 65/95#

But wait. There's more... At the start of the clock athletes will clean the bar from the ground and start their front squats. Every minute on the minute until complete a bell will sound and athletes must perform 5 lateral bar jump burpees before re cleaning the bar and continuing their front squats.

Fitness:
A.
15 Min Ladder
KBS
Chin Up
Double Bell Push Press
Push Up

B.
For Time...

70 Goblet Squat Jumps @ 40/60#

Same rules apply as the CrossFit workout above.

Tuesday 4-11-14 WOD

She's back again but this time as a partner AMRAP... 

Tuesday 4-11-17 WOD

25 Min Partner AMRAP

"BRIGGS"
2000m Row
150 Wall Balls 14/20#
100 Burpees
50 Thrusters 65/95#