Coach

Monday 2-14-11

Posted on February 13, 2011 by Coach

Snatch Grip Deadlift 5-5-5 AMRAP 7 3 Power Snatch 6 OHS (M- 95#/ W- 45#) […]

Friday 2-11-11

Posted on February 10, 2011 by Coach

Tabata Row Perform 8 rounds of 20s on and 10s off. (Goal is M- 1000M/ W- 850 M) You will then have 5 minutes to perform a 1 RM Press […]

10 Rounds: DB Power Clean R DB Front Squat R DB Push Press R DB Front Squat R DB Push Press R DB Power Clean L DB Front Squat L DB Push Press L DB Front Squat L DB Push Press L Don’t drop weight. Do not set it down. Number of drops = Number […]

Is That All?

Posted on February 24, 2011 by Coach

This question comes up in regards to CrossFit WODs a lot. Some people look at a workout like 5 RFT of 5 Deadlifts (heavy) and 10 Burpees and think, “That can’t be right. You can’t get a good workout in under 5 minutes, can you?” Or see a strength day and their inner cardio-nut goes, […]

Tuesday 2-8-11

Posted on February 7, 2011 by Coach

Tabata This Squat SDHP (44/26#) Pull ups Sit ups Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times). One minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the […]