Maximize your minutes

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Every minute of your day is a building block that goes toward creating your success, your measure of excellence. Every minute deserves your utmost attention and commitment.

180512

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CrossFit Class 8 am Partner WOD: AMRAP25 Partner A : Max Calorie Assualt Bike Partner B : 400m Run Switch when Partner B completes 400m Run Score = Calorie Assault Bike

180510

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WOD: “Linda” AKA “3 Bars Of Death” For Time (40 min cap) 10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2 x Body Weight Bench Press Body Weight Squat Clean 3/4 Body Weight

180509

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Strength: Barbell Cycling Every :30 sec x 5 Rounds 3 Power Snatch @ 60% 1RM Snatch Rest 1 min 3 Power Snatches @ 60% Rest 3 min Every :30 sec x 5 Rounds 2 Power Clean & Jerks @ 60% 1RM Clean & Jerk Rest 1 Min 2 Power Clean & Jerks @ 60% Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise. WOD: “Nancy” 5RFT 400m Run 15 OVHD Squats (95/65)

180508

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Gymnastic Skill Work: EMOM12 Even – 40 Double Unders ODD – :30 sec Handstand Walk (Practice) *45 sec Double Under Practice (Scale)* *45 sec Handstand Hold on Wall (Scale)* WOD: “Grace” For TIme 30 Clean & Jerks (135/95) Core: 3 Sets For Quality 20 Glute Bridge 20 AbMat Sit-ups 20 Hollow Rocks

180507

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Strength: Tempo Front Squat EMOM9 4 Sec Down / 4 Sec Standing 3 x 1 @ 65% 1RM Front Squat 3 x 1 @ 70% 3 x 1 @ 75% REST 3 Min With same load on last set of front squats complete 2 x 10 back squats, Fast explosive hips! REST 2 min Between Sets WOD: “Karen” For Time 150 Wallballs (20/14)