Monday Workout

Congrats to everyone that competed at the Fitober Fest CrossFit Competition.  We had Mallory take 2nd place in the Women’s Scaled division and Courtney took 10th in scaled as well. Nice job Ladies… As far as the guys.  Billy ended up taking 10th place and Corey took 6th both in the RX divisions. The competition was full of great competitors and regional athletes.  As well as some brutal WODs. Way to represent.  We can not forget all that came out to show their support and cheer us all on.  Thank You!

WOD TIME!

Skill

Back Squat

12,10,10,8

WOD

21-15-9

Thruster 96/65

Dead Lift

Ab Mat Sit up

 

Monday Workout! 9/23/13

Hope everyone had a great weekend.  Just a few days left to hit some 1 rep maxes then we start to de-load mid week.  We are also going to switch up the wod for Monday and make it a partner wod.  Do not worry if you do not have a partner.  We will find one for you.

Skill

Over Head Squat

5,3,2,1,1

WOD

Partner AMRAP 12 min

10-Goblet Squat Jumps 53/35

10- HR Push-Ups

10-Burpees

*200m Run -One partner works on completing reps while the other partner runs 200m.  You will pick up where the partner left off and continue to complete as many rounds as possible in the 12 minutes.

 

Death by Power Snatch

Skill

Dead Lift

3×3

WOD

Death by…Power Snatch (95lb/65lb)

Minute 1 – 1 Snatch

Minute 2 – 2 Snatches

Minute 3 – 3 Snatches

Minute 4 – 4 Snatches

Etc, Until You Cant Match the Snatches With the Minute

Score will be completed rounds plus additional Reps!

ENJOY!

One year Anniversary WOD

We would just like to take the time to thank everyone for all their support the past year.  It was great getting to know each of you, coach you and become friends with you. We look forward to many more years and couldn’t Thank You enough.

In honor of our 1 year anniversary we will be doing an anniversary wod.

Skill

Hang Cleans

5×3  (work on increasing weight each set)

WOD

3 RFT

9-Hang Cleans 135/95

10-Db Snatch 50/30

20-DU

13-Burpee Facing Bar

Monday Madness!

Hope everyone had a great weekend. Lots of fun and festivities happening after a few tough weeks of working hard. Hope everyone got to relax a bit this weekend. We would also like to thank the Santi’s for hosting a CrossFit Pool Party. Great food and great people! Now its time to get to work. Before we get into the WOD today, take a look at this video. It will help with our skill today.

Notice how quick Mikko is with his hips and how he makes contact with the bar every rep. As a group we all need to work on the speed and quickness. More importantly we need to keep the bar close. Check the speed of his feet on his snatch balance. Super quick.

For today’s skill. Work on SPEED and dropping quick. No wider than a squat stance. If that means you drop the load or use no load then so be it. Technique is important, and crucial for optimal results.

Skill

Power Snatch
4×2

Snatch Balance
3×3
(Pick a weight you can drop as quick as Mikko with good form….Or try to drop as quick as him.)

WOD

21-15-9

Power Snatch 75/55
Dips
400m Run