February 20th
Today’s workout got tough fast! The burpee/push-up/burpee combo was a new and tricky combo that lit up the upper-body. However built in rest kept athletes attacking the workout the entire time. This was a really fun way to open up …
SATURDAY
PARTNER WOD
10- wall climbs
20- box jumps
30- burpees
40- pushups
500m run
60- line jumps (over and back= 1)
70- air squats
800m run
*Each partner must perform the prescribed reps, partners will also complete run together at …
February 17th
Open Update
The 2012 Crossfit Games season starts next week! The first round of qualifying is the Open. For the next 5 weeks athletes who have signed up for the Open will have the entire week to complete the workout …
THURSDAY
If we could only do 1 lift the rest of our lives it should be the full snatch. It requires so much timing, balance, explosiveness, flexibility, strength and power. But we tend to avoid this lift because we are challenged …
February 15th
Today we took a break from the barbell and focused on moving our bodies. Our skill session focused on the sometimes overlooked skill in the pull-up. Once athletes are able to do kipping pull-ups they can take them for granted …
February 14th
Today’s workout was another blend of skill and conditioning and that could be similar to something we see in the Open. Staying focused, hitting proper technique, and transitioning quickly were all key to getting a competitive time.
Skill
Press
7×1…
February 13th
Today’s workout focused on two technical movements the full clean (squat clean) and ring muscle ups. The better you were at the movements the tougher the workout was today! If you had to scale it was a great way to …
February 11th
Today we put our athletes through a meat grinder! The WOD was similar to the 2011 regional chipper the affiliate teams went through. The biggest difference is that it was a 30 minute AMRAP instead of one time through. One …
February 10th
Heavy day’s are the most fun day’s in the gym in my opinion! The intensity was high and athletes were itching to hit some big lifts! With only a half hour you could waste any time getting to work. Graham …
February 9th
Shoulder range of motion can be crucial in developing strength and keeping an athlete safe. Getting a good warm up and mobilization can be the difference in a PR versus an injury. Today we worked on good front rack position, …
