Monthly Archives: December 2013

January 2014/Open Prep Overview

2014 We welcome you!  January brings with it a strong focus on the CrossFit Open. Strength Department:        -Higher rep strength lifts from 5 to 8 rep range. Olympic Department:        -The Snatch and C&J will be focused on the power positions. WODS:        -Lighter to Med weights, couplets…
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12-30-13

Strength: Back Squat 5x2 WOD: 12 min AMRAP 7 Back Squats 185/135# 14 Toes to bar 21 KBS (You did this Nav-22-2013, use same weight and go for more rounds)
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Today we Totaled

As we mentioned during class today this was our first time as a box doing the CrossFit Total. Why? The CrossFit Total (1RM back squat, press, deadlift) is a test, a method to see what people’s strengths are, not a training method. Most of our WODs revolve around training our athletes and teaching mechanics, form…
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12-28-13

28-Saturday  WOD: CrossFit Total 3x1 Back Squat (No Spotter) 3x1 Strict Press (No Dipping) 3x1 Deadlift  (Take your highest 1rm of each lift and add top three lifts for total) Cash Out WOD: "Under Pants" Max reps in 30 seconds For 5 cycles #1 Holds bottom of squat 45/53 #2 Performs Double unders Switch- #2…
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12-27-13

Olympic: 1 Power Clean, 1 Hang Power Clean, 5x1 WOD: "Power Cindy" Amrap 10 min 1 Round of Cindy 1 Power Clean 1 Round of cindy 2 Power Clean 1 Round of cindy 3 Power Clean 1 Round of cindy 4 Power Clean ect...
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