Month: February 2014

WOD – 140301

General Warm-up 4 Rounds of: 10 Ring Rows 10 Hip Extensions on Bench WOD EMOM for 20 min: 5 Wall Balls (20/14) 3 Strict Pullups Electrolytes, and how to replenish them. From EasyPaleo.com Sometimes after a strenuous workout or a really hot yoga class, I feel exceptionally groggy the next day. After trial and error …

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WOD – 140227

General Warm-up 50 Double Unders Crossover Symmetry 35 Double Unders Iron Scap 20 Double Unders Strength 3 X ME L-Sit Flexed-Arm Hang “Griff” For time: 800m Run Forwards 400m Run Backwards 800m Run Forwards 400m Run Backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed …

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WOD – 140225

General Warm-up 3 Rounds of: 10 Pushups 10 Situps 10 Hip Extensions Strength 15 min to establish a 3RM TNG Deadlift NOTE: Must be performed with a perfect midline.  Do not push to the point of breakdown in midline stabilization. WOD 9 min AMRAP of: 7 Thrusters (115/75) 7 Pullups We have accumulated quite a …

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WOD – 140220

General Warm-up 3 Rounds of: 10 Jump Squats 10 Clapping Pushups 10 Shoulder Pole Presses Iron Scap Strength 30 Ring Dips WOD 3 Rounds for time of: 100 ft Overhead Lunge (45/35) 20 Knees to Elbow A great post by CrossFit Verve: More Reasons To Exercise. Exercise is good for you.  Duh.  There are many expressions …

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WOD – 140219

General Warm-up 3 min of Double Under practice Crossover Symmetry Strength 50 Shoulder Touches (DEMO) WOD For time: 100 Double Unders 40 Russian KB Swings (70/55) 800m Run 40 Russian KB Swings (70/35) 100 Double Unders