Friday: 150130

Posted: January 29, 2015 by Todd Katz in Uncategorized

Part A) Deadlift (15 minutes; work up to approximately 70% of your 3RM)

Part B) 21-15-9 Reps for Time:
Deadlift 135/95
Box Jumps 30/24
Ball Slams 25/20

Post time to comments:

Thursday: 150129

Posted: January 28, 2015 by Todd Katz in WODs
Tags:

5:00 AM CLASS coming to Tuesdays and Thursdays beginning in February.

Have you signed up for the Open yet? Register here:

Why Do The Open? Every year so far something very special has happened. It’s where I’ve witnessed the most PRs, Skills achieved, and personal breakthroughs. Not just in fitness but in life. When you conquer something you recently thought was impossible, do you not find that there isn’t anything you can’t tackle in this life? That’s the “Special”…. Coach’s Notes: This is my personal vote for Castro’s 15.1 announcement.

Part A) Power Clean (15 minutes work up to a heavy single)

Part B) Games WOD 11.5

AMRAP 20
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball Shots 20#/10 ft — 14#/9ft

Post total number of rounds and reps to comments:

Compare to: 140115

Wednesday: 150128

Posted: January 27, 2015 by Todd Katz in Uncategorized

2 x 1000 Meter Row followed by as many burpees as possible in 60 seconds. (at least 7 minutes between efforts)

Post times and total number of burpees to comments:

Tuesday: 150127

Posted: January 26, 2015 by Todd Katz in WODs

Part A) Push Jerk (15 min. work up to a heavy single)

Part B) AMRAP 18
3 Push Jerks 95/65
3 Toes to Bar
6 Push Jerks 95/65
6 Toes to Bar
9 Push Jerks 95/65
9 Toes to Bar
————-
3 Push Jerks 115/85
3 Toes to Bar
6 Push Jerks 115/85
6 Toes to Bar
9 Push Jerks 115/85
9 Toes to Bar
————-
3 Push Jerks 135/95
3 Toes to Bar
6 Push Jerks 135/95
6 Toes to Bar
9 Push Jerks 135/95
9 Toes to Bar

Notes: Continue pattern for the 18 minute workout… if you make it to round 4 it’s another 20 pound increase. 155/115, round 5 would be 175/135 etc….

Post total number of reps to comments:

Monday: 150126

Posted: January 25, 2015 by Todd Katz in WODs
Tags:

Notes: PLEASE CHECK THE WEBSITE BEFORE COMING TO THE BOX.

Part A) Hang Power Clean (15 minutes work up to a heavy single)

Part B) “Nasty Girls” (20 minute time cap)

3 Rounds for time:
50 Air Squats
7 muscle ups
10 Hang Power Cleans 135/95

Post time to comments:

Compare to: 130723

Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 ring dips or 2 muscle up transitions for each muscle up.

Saturday: 150124

Posted: January 23, 2015 by Todd Katz in Uncategorized, WODs

AMRAP 20
3 Front Squats 185/135
6 Pull-Ups
9 Pushups
18 Double Unders

Post Total Number of Rounds to comments:

Self Defense Survey

Posted: January 23, 2015 by Todd Katz in Uncategorized

Due to the very strong feedback we have received for the CrossFit Striking class we would like to do a Self Defense Survey. It will take about 90 seconds of your time. Please click Here or copy link below to complete survey.

https://www.surveymonkey.com/s/9WXL3RV