Friday, June 24, 2016

CrossFit Emily’s Secret Good-bye WOD. (Yep, even I, Coach Megan, have no idea what she has planned!) You may have noticed that Coach Emily Jefferson Wilson has been a bit MIA lately! She’s been busy packing up their belongings not only for their annual...

Thursday, June 23, 2016

CROSSFIT Strength FRONT SQUAT 2×4 @ 65% 2×3 @ 67.5 2×2 @ 70% MetCon 20 Minute AMRAP 400 Meter Run 10 Alternating Pistols 400 Meter Run 10 HSPU 400 Meter Run 10 T2B Homework Floss hamstrings on box with LAX ball CLASSIC STRENGTH FRONT SQUAT 2×4 @...

Wednesday, June 22, 2016

Strength 8 minute EMOM Bear Complex @ 65% of 1RM Split Jerk MetCon 7 Rounds (for time) 5 Snatches 115/75 10 GHD Sit-Ups 5 Box Jumps *18 MInute Cap (about 2.5 minutes per round) COMP 115/85 — GHD SitUps at Full ROM –30/24″” Box PERF —...

Tuesday, June 21, 2016

CROSSFIT Strength FRONT SQUAT 1×4 @ 67.5 1×3 @ 70 2×2 @ 72.5 1×1 @ 77.5 MetCon 12 Minute AMRAP 12 Cal Row 8 Strict Pull Ups 10 Med Ball Cleans COMP: Strict PU / Med Ball 20/14 PERF: Banded PU / Med Ball 16/12 FIT: Ring Row / Med Ball 10/8 Homework...

Monday, June 20, 2016

Strength 5 Rounds For Quality: 1 Turkish Get Ups (Per Side) 100 ft Farmers Carry (HEAVY AF) Parellett Sit (Max Hold) **15 Minute Cap MetCon Three 4 Minute AMRAPs 10 Wall Balls 10 Pull Ups 10 KB Swings 10 HSPU **1:30 Minute Rest between...

Friday, June 17, 2016

Strength Within 8 Minutes, Establish a 5 Rep Max Push Press -THEN- 2 Sets of AMRAP Strict Press @ 70% of 5 Rep Max Push Press Weight *15 MINUTE TIME CAP MetCon 16 Minute AMRAP 8 Hang Clean and Jerk 30 Double Unders 12 KB Swings (American) *Scaling* COMP: C&J...

Thursday, June 16, 2016

CROSSFIT MetCon Every 3 minutes for 10 Rounds of 15 ABMAT SitUps 12 Push Ups 10 Calorie Row CLASSIC STRENGTH Floor Press 5×5 Banded Pull Downs 3 x 8-10 DB Z-Press 3 x 8-10 FOOD BY PAM! Hi Friends! I was asked to share some recipes with our awesome community. Hope...

Wednesday, June 15, 2016

Strength 4×1 Squat Snatch (From Floor) Work up to a max single MetCon For Time: 200 DU BUY IN -THEN- 24-18-12 KB Snatch 2-3-4 Rope Climb *Scaling* COMP – DU’s Only, 24kg/18kg PERF – DU or Singles, 18kg/12kg FIT – Singles or Speed,...

Tuesday, June 14, 2016

CROSSFIT STRENGTH 5 Rounds (not for time): 2-3 Stict Handstand Push-Ups (If possible, do deficit) 1-2 RMU Muscle-Ups (Scale to 3-4 C2B Chin Ups) 5 Box Jumps (For Height) METCON For Time: 30-20-10-5 Pull Ups & Push Ups *15 Minute Time Cap *Scaling* COMP –...

Monday, June 13, 2016

Strength Back Squat 2×4 @ 85% + 2×2 @ 92.5% MetCon 11 Minute AMRAP 7 DB Clusters 40/25 8 Burpees 9 Toes to...