April 11th
Short AMRAP’S with rest periods built in might be the hardest style of workout there is. What can make it more difficult is when you score the workout with your lowest round. It was a battle today, but everyone made …
April 10th
Today was the first really nice day of the year! We took advantage and warmed up with a mile and half run. The workout was a high rep kettlebell grinder that left some nice sweat piles on the ground! The …
April 9th
SKILL
Deadlift
*21-challenge*
Athlete is to pick the heaviest weight they feel they can deadlift 21 times without letting go of the bar or resting the bar/weights on the ground. The athlete can pause at the top but all lifts …
April 8th
The ground is finally starting to thaw out which meant it was time for our first “Helen” of the year. This workout was the first Crossfit competition workout ever and one of my favorites. A circuit of sled pushes, band …
April 7th
The energy was great today and it needed to be for this workout. 5 minutes all out GO GO GO! For some the workout was just a little heavier then normal, for others it was their MAX load. It was …
April 6th
**** No weekend classes April 16th and 17th, we are hosting a Crossfit Olympic Weightlifting certification**********
This week has been a great lead up to WOD 11.3 of the 2011 Crossfit Open. Front squats Monday, power clean and jerks Tuesday, …
April 5th
SKILL
12 minutes
Minutes 1-4
2- Power cleans and Push press
Minutes 5-8
1- Power clean and Push jerk
Minutes 9-12
1- Power clean and Split jerk
WOD
2 Rounds
15- Clean and Jerk (135/85)
15- Pull-ups (chest to bar)…
April 4th
Today we re-tested our front squats and sprint rows from two months ago. The depth and technique was really good today and athletes who have been consistent showed improvement and set new personal records. Larry Miller had all of the …
April 3rd
The atmosphere in the gym was insane Saturday afternoon when Graham Holmberg, Dave Ulmer and Alex Whitsel threw down on WOD 11.2. The final minute of the workout was the loudest I’ve seen gym get since the 2009 regional. I …
April 2nd
The workout today was a 5 station 30 minute AMRAP with 6-teams of 3. One member of your team starts on the rower, when he/she finishes they move on to KB swings and team member #2 jumps on the rower. …
