Monday: 140407

Posted: April 6, 2014 by Todd Katz in WODs
Tags: ,

Part A) Overhead Squat (15 minutes work up to 85% of your 3 rep max)

Part B) AMRAP 14
3 Overhead Squats 115/85
3 Chest to Bar Pullups
6 Overhead Squats
6 Chest to Bar Pullups
9 Overhead Squats 115/85
9 Chest to Bar Pullups
12 Overhad Squats
12 Chest to Bar Pullups
15 Overhead Squats
15 Chest to Bar Pullups
continue adding 3 reps to both movements.

Sunday Open Gym 10am to 12pm

Posted: April 5, 2014 by Todd Katz in Uncategorized

Come work skills, a heavy Olympic lift, or do a missed workout from this past week.

I will be looking to finalize the time slot for open gym in the coming weeks ahead.

Saturday: 140405

Posted: April 4, 2014 by Todd Katz in Uncategorized, WODs
Tags:

Reminder: Come join us for a kickass morning Saturday WOD and a “Fuel for Fire” post 2014 CrossFit Open celebration. Come sample a new product, which is paleo friendly snack and feel free to bring your favorite paleo treat or snack to share!

In Teams of 6:
Complete as many reps as possible in 20 minutes (only one athlete may work at one time at one exercise. There is a team rotation when one athlete completes a 265 meter run around the building.
Stations:
1) 265 Meter Run
2) GTO – 95/65 (only one barbell per team. figure it out. Collars must be used.)
3) Pullups
4) Box Jumps 20 inch (step ups are allowed)
5) Pushups
6) Wall Ball Situps

Coach’s Notes: Step one will be to create a team name. During the workout, when athlete number 1 or the runner finishes the run, he or she must tap team member 2 and take over the GTO station. The GTO athlete taps the current pullup athlete and takes over there. This handoff continues until athlete number 6 is tagged and takes off on the run. If there are only 4 athletes on a team, the athlete who is on box jumps would move to pushups when tagged. There will ALWAYS be a runner, so at times the runner may need to tag the Pullup athlete or the Box Jump Athlete when finishing the run. Each athlete will keep track of his or her reps and the team will add up all reps for a total team score. Teams with less than 6 may take the average and smooth to 6 athletes for total reps. So for example in a 4 man team: Athlete A) 475 reps, B) 532 reps, C) 399 reps, D) 428 reps: The average reps is: 458. So a 4 person team would then multiply that number by 2 to get 916 and add it to the total team score.

Friday: 140404

Posted: April 3, 2014 by Todd Katz in WODs
Tags: ,

Part A) 15 minutes skill work.

Part B)
AMRAP 4
15 Wall Ball Shots 20/16 10ft
15 KB Swings 1.5/1 pood
Rest one minute

AMRAP 3
15 Wall Ball Shots 20/16 10ft
15 KB Swings 1.5/1 pood
Rest one minute

AMRAP 2
15 Wall Ball Shots 20/16 10ft
15 KB Swings 1.5/1 pood

Post total number of reps to comments:

Fuel For Fire

Posted: April 3, 2014 by Todd Katz in Uncategorized

Come join us for a kickass morning Saturday WOD and a “Fuel for Fire” post 2014 CrossFit Open celebration. Come sample a new product, which is paleo friendly snack and feel free to bring your favorite paleo treat or snack to share!

Thursday: 140403

Posted: April 2, 2014 by Todd Katz in Uncategorized

Part A) Front Squat (from the ground. 10 minutes to warmup your Front squat and get it ready for the WOD)

Part B) For Time:
1000m Row then
4 Rounds
6 Front Squats (body weight)
9 Burpess

Post time and load to comments:

Wednesday: 140402

Posted: April 1, 2014 by Todd Katz in Uncategorized, WODs
Tags: , , ,

For Time:
800 Meter Run
Then
3 Rounds
10 Pullups
20 Box Jumps 24/20 inch
30 Situps
Then
800 Meter Run