You Might Wanna Print This One Out… It Looks Much Prettier On Paper…

Because Right Now… This Is What You’re Gonna Walk Into…

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Monday & Tuesday Were Pretty Long…

Today… Not So Much…

This Is Gonna Be A Fast & Furious Lung Burner… Some Sub 10s For Sure!!!

No “Rx’d” Weight On The KB… Think About What You Used Tuesday…

Yes… You Can Press It OverHead… But Can You Snatch It?!?!

In The End… It’s Coaches Choice On Weight & Equipment…

Today… Going “Rx’d” Means You Did Pull Ups…

As Far As The Hang Power Snatch… Base Your Percentages Off What What You Finished With Last Wednesday…

Some Of You Might Be Stuck With A PVC Pipe OR A 15lbs Bar Still…

That’s Fine…

Perfect Practice Makes Perfect… BOOM…

ALRIGHT… HERE WE GO!!!

Skill/Strength…

Hang Power Snatch Practice

25 Reps Using 60% Of Your Heaviest Hang Power Snatch

MetCon…

***Using 65% Of Your Heaviest Hang Power Snatch…***

For Time: 15 Min TIME CAP!!!

*****5 Hang Power Snatches*****

10 1 Arm KB Hang Muscle OR Power Snatches (10 Same Arm…)

10 1 Arm KB Hang Muscle OR Power Snatches (10 Same Arm…)

10 Pull Ups

9 1 Arm KB HangMuscle OR Power Snatches (9 Same Arm…)

9 1 Arm KB Hang Muscle OR Power Snatches (9 Same Arm…)

9 Pull Ups

8 1 Arm KB Hang Muscle OR Power Snatches (8 Same Arm…)

8 1 Arm KB Hang Muscle OR Power Snatches (8 Same Arm…)

8 Pull Ups

7 1 Arm KB Hang Muscle OR Power Snatches (7 Same Arm…)

7 1 Arm KB Hang Muscle OR Power Snatches (7 Same Arm…)

7 Pull Ups

*****5 Hang Power Snatches*****

6 1 Arm KB Hang Muscle OR Power Snatches (6 Same Arm…)

6 1 Arm KB Hang Muscle OR Power Snatches (6 Same Arm…)

6 Pull Ups

5 1 Arm KB Hang Muscle OR Power Snatches (5 Same Arm…)

5 1 Arm KB Hang Muscle OR Power Snatches (5 Same Arm…)

5 Pull Ups

*****5 Hang Power Snatches*****

4 1 Arm KB Hang Muscle OR Power Snatches (4 Same Arm…)

4 1 Arm KB Hang Muscle OR Power Snatches (4 Same Arm…)

4 Pull Ups

3 1 Arm KB Hang Muscle OR Power Snatches (3 Same Arm…)

3 1 Arm KB Hang Muscle OR Power Snatches (3 Same Arm…)

3 Pull Ups

2 1 Arm KB Hang Muscle OR Power Snatches (2 Same Arm…)

2 1 Arm KB Hang Muscle OR Power Snatches (2 Same Arm…)

2 Pull Ups

1 1 Arm KB Hang Muscle OR Power Snatches (1 Same Arm…)

1 1 Arm KB Hang Muscle OR Power Snatches (1 Same Arm…)

1 Pull Up

*****5 Hang Power Snatches*****…TIME!!!

3…2…1…GO!!!

Mando

Don’t Be This Guy Or Gal…

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Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press… Done!!!

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

Sunday… Active Rest Day… Get Out & Do Something!!!

1.16.2018 WOD & Scores…

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“4 Numbers/2 Scores…”

Posted: January 16, 2018 in Uncategorized

Lot’s Of Moving Parts Today…

If Last Week You Performed The Strict Press… You’re Going To Perform The Strict Press For The Rest Of This Cycle…

If Last Week You Performed The Bench Press… You’re Going To Perform The Bench Press For The Rest Of This Cycle…

Come In Ready With 60% & 65% For The Strength…

The Last 2 Numbers Everyone Will Need To Know Is There Push Press Number…

Come In Ready With 60% & 65% For The MetCon…

For The MetCon… You Will Have Your Finish Time Score & Your Jump Rope Score…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins

5 Strict Press Or Bench Press @ 60% of your 3 Rep Max

***Straight Into…***

Every Min On the Min x 4 Mins

5 Strict Press Or Bench Press @ 65% of your 3 Rep Max

MetCon…

***Double Unders… Rx’d: M&F… MOD: Singles…***

***Push Press… Using 60% & 65% of your 3 Rep Max Push Press…***

***KettleBell “STOHs” & Swings… Coaches Choice… Same KB For All Movements…***

For Time:

Buy In: 1 Min Max Dubbs + 10 Push Presses @ 60% of your 3 Rep Max + 10 Power Push Ups

***Change Out Weight***

For a Total of 4 Rounds:

10 Left Arm KB “STOHs” 

10 American KBS

10 Push Ups

5 Push Presses @ 65% of your 3 Rep Max

10 Push Ups

10 American KBS

10 Right Arm KB “STOHs”

***Change Out Weight***

Cash Out: 10 Power Push Ups + 10 Push Presses @ 60% of your 3 Rep Max + 1 Min Max Dubbs (PAY ATTENTION!!!)… TIME!!!

3…2…1…GO!!!

Mando

Had To Again…

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Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week… 

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift… 

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

Sunday… Active Rest Day… Get Out & Do Something!!!

1.15.2018 WOD & Scores…

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Yes… I Know It’s A Holiday & Some Of You Have The Day Off… But We’re Still Open!!!

On To Week 2 Of This 9 Week Strength & Conditioning Program…

Time To Put Your “Numbers” To Work!!!

We’re Starting Off Light…

Form & Technique!!!

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Don’t Rush The Movements During The “EMOMs” & “MetCons”…

Make ‘Em Look Pretty!!!

Don’t Be These Guys… ***NOT FOR THE FAINT OF HEART!!!***

Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday… Strength Rest Day!!!

Saturday: 9AM GRID 03

Sunday: Active Rest Day… Get Out & Do Something!!!

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins

5 Back Squats @ 60% of your 3 Rep Max

***Straight Into…***

Every Min On the Min x 5 Mins

5 Front Squats @ 60% of your 3 Rep Max

***Change Out Your Weight Mins…***

MetCon… 25 Min Time Cap!!!

***Using 65% of your 3 Rep Max Back Squat & Front Squat…***

***Sit Ups… ADV: M&F- GHD Sit Ups… Rx’d: M&F- MedBall AbMat Sit Ups… Sx’d: M&F-AbMat Sit Ups…***

***Box Jumps… ADV/Rx’d/Sx’d: M-30″/24″/F-24″/20″…***

For Time:

Buy In: 10 30″/24″ Box Jumps + 10 Back Squats…

***Change Out Your Equipment***

For a Total of 4 Rounds:

25 Sit Ups

5 Front Squats

25 24″/20″ Box Jumps

***Change Out Your Equipment***

Cash Out: 10 Back Squats + 10 30″/24″ Box Jumps… TIME!!!

3…2…1…GO!!!

Mando

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“Week 1 In The Books…”

Posted: January 14, 2018 in Uncategorized

Week 1 Of 9 Is In The Books!!!

Some Heavy Liftin’ Monday-Thursday… A Brutal Body Weight Friday WOD… And A Nasty High & Heavy Partner WOD On Saturday…

Everyone Did Great This Week On The Lifts & The MetCons!!!

Hopefully… You We’re Able To Find Your Numbers For ALL Your Lifts…

We Established A 3 Rep Max Back Squat… Front Squat… Strict Press OR Bench Press… Push Press… Deadlift… And A Good Starting Point For Hang Power Snatches…

Now To Put Those Numbers To Work!!!

This Week… After Saying Hello… You’ll Be Asked For A Few Numbers When You Walk In…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

PLEASE HAVE THEM READY!!! IT’LL MAKE THE CLASS RUN SO MUCH SMOOTHER…

Also… Don’t Just Have Your “Numbers” Ready… But Know What Your Barbell Math!!!

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OR Vise Versa!!!

Know What You Need To Put On Your Bar In Order To Get To Those Numbers…

So Again… With Plenty Of Heads Up… Here’s The “Numbers” We’ll Ask For…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

There Ya Go…

Figuring Out How To Add It Up On Your Barbell Is Up To You!!!

ALRIGHT… HERE WE GO!!!

Active Rest Day… Figure Out Your Numbers & Barbell Math Then Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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1.13.2018 WOD & Scores…

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The Whole Week… Kinda…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday… Strength Rest Day!!!

Saturday: 9AM GRID 03

Sunday: Active Rest Day… Get Out & Do Something!!!

“GRID 02…”

Posted: January 13, 2018 in Uncategorized

Crazy Friday WOD!!!

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Remember Those Numbers Ladies & Gents… We’ll See That WOD Again In A Few Weeks…

Last Saturday Was 2018’s 1st GRID WOD…

GRID 01…

Let’s See Who Comes Out To Play For 2018’s 2nd GRID WOD…

GRID 02…

Finish Off The Week Strong!!!

ALRIGHT… HERE WE GO!!!

9AM: GRID 02

3…2…1…GO!!!

Mando

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1.12.2018 WOD & Scores…

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“1.12.2018…”

Posted: January 12, 2018 in Uncategorized

This One’s Gonna Be Spicy!!!

We’ve Done This WOD Before…

But We’re Gonna 2 Movements…

Jump Rope (Dubbs Or Singles…) & The Ski Erg!!!

The Below Video Is Not “Time Trials”… But It Is The Classic CrossFit Girl WOD “Angie”… Ouch!!!

ALRIGHT… HERE WE GO!!!

It’s Friday… Let’s Give The Weights A “Rest Day”…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon… You’ll Have The Class Hour…

“Time Trials…”

You Will Have 8 Scores…

You Can Go In Any Order You Want…

Rest No Longer Than 1 Min After Each Movement… You’re Responsible To Check Your Start & Finish Time For Each Task…

500 Meter Row For Time…

400 Meter Run For Time…

300 Meter Ski For Time…

100 Pull Ups For Time… 

100 Push Ups For Time… 

100 Squats For Time…

100 AbMat Sit Ups For Time…

100 Double Unders OR Single Unders For Time…

Random Example… 500 Meter Row: 1:45/400 Meter Run: 1:56/300 Meter Ski: 1:32/100 Pull Ups: 5:02/100 Push Ups: 8:33/100 Squats: 2:02/100 AbMat Sit Ups: 2:21/100 Dubbs: 0.59

3…2…1…GO!!!

Mando

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1.11.2018 WOD & Scores…

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“1.11.2018…”

Posted: January 11, 2018 in Uncategorized

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Establish A 3 Rep Max “Touch & Go” DeadLift

MetCon…

***Deadlifts… “Un-Broken Touch & Go” Deadlifts Using 50% Of Today’s 3 Rep Max DeadLift… 5 Burpee Penalty For Not Going “Un-Broken”…***

***Box Jumps… Rx’d: M-30″/F-24″…***

***Double Unders… Rx’d: M&F… MOD: Tripled Singles… Both With A 1 Box Jump Penalty For Breaking…***

For Time:

10 “Un-Broken Touch & Go” Deadlifts

10 Box Jumps

50 Dubbs

8 “Un-Broken Touch & Go” Deadlifts

8 Box Jumps

40 Dubbs

6 “Un-Broken Touch & Go” Deadlifts

6 Box Jumps

30 Dubbs

4 “Un-Broken Touch & Go” Deadlifts

4 Box Jumps

20 Dubbs

2 “Un-Broken Touch & Go” Deadlifts

2 Box Jumps

10 Dubbs… TIME!!!

3…2…1…GO!!!

1.10.2017 WOD & Scores…

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