Workout of the Day
Monday 3/17
Happy St. Patty's Day!! Hope everyone enjoyed their weekend and didn't need too much time to recover from Parade Day festivities. 🙂 Strength: Back Squat 5 @ 75% 3 @ 85% 1 or more @ 95% WOD: AMRAP 12 135/95 5 Front Squats 5 Back Squats 5 HSPU ...
Friday 3/14
Oh boy oh boy!! Heavy deadlifts AND box jumps? 14.3 is ON! Don't forget, Friday Night Lights starts around 7. Cheering is very motivating.. 😉 CrossFit Open Workout 14.3 AMRAP 8 10 Deadlifts 135/95 15 Box Jumps 15 Deadlifts 185/135 15 Box Jumps 20 Deadlifts, 225/155...
Thursday 3/13
Iiiiitt's Thursday!! {That was in the best Ed McMahon I could muster. 😉 } 14.3 announcement tonight! What are your guesses?? I think Robin's favorite (wall balls) will be coming.. Skill: Coach's Choice WOD: 10 Thrusters (75,55) 30 Double Unders {or tuck jumps} 9...
Wednesday 3/12
Woohoo, it's Wednesday! That means weekend fun is coming, and 14.3.... 😉 Strength: Split Jerk practice WOD: Partnered, for time, @ 135/95 -only one partner working at a time with barbell movements- 100 Double Unders {each} 50 Shoulder to Overhead 50...
Tuesday 3/11
Strength: Deadlift review Build to moderately heavy set of 5 WOD: Running Diane -run 400m before, between, and after rounds- 21-15-9 Deadlifts HSPU {So that'd be--400m run, 21 deadlifts, 21 hspu, 400m run, 15 deadlifts, 15 hspu, ... etc, finishing with 400m run} HAPPY...
Monday 3/10
So. 14.2 is just about behind us. How did everyone feel with this one? I know from my viewpoint watching those that completed it, it looked like a struggle. Watching Camille and Talayna perform on the live announcement, I thought it looked a bit more 'do-able.' Guess...
Friday 3/7
Holy moly. Nice curve ball there, Castro. Don't let the 'built in' rest lull you into thinking this will be easy. Good luck to all our competitors, and remember Friday Night Open Lights starts at 1900. Stay after the 1800 WOD or come on in to show your support for...
Thursday 3/6
It's a new Thursday and with that brings a new CrossFit Open WOD! Who enjoys watching the announcements? I know I do. Tune in to games.crossfit.com at 8pm to see what's in store for 14.2. Strength/Skill:Â Coach's choice or goat work WOD: Prtner Intervals -alternating...
Wednesday 3/5
Happy Wednesday! Or Hump Day? Either way, this sure is a hump of a WOD to get through. Have fun! Don't forget to {support the blog} post your times. 🙂 Strength: Snatch; work to heavy single WOD: 3 RDS 6 Snatch Grip Deadlifts 6 Power Snatches 6 OHS -rest 1 min- 50...
Tuesday 3/4
Strength Review: Press progression                           Work to a heavy complex of                           5 Presses, 3 Push Presses, 2 Push Jerks WOD: AMRAP 12 2-4-6-8-... Goblet Squats {scale up 95/65 FS}...