February 13, 2018

CrossFit Warmup: Overhead / Wrist Mobilty 3-4-5 PA Snatch Warmup (Build) 20 Double Unders / Practice Then 3-position Snatch x 3 (Build) Strength: Snatch All Levels: 8min EMOM 2 reps *Add weight 01/23/2018* WOD: “Open 11.2/14.1” 10 min AMRAP 30 Double Unders 15 Power Snatch (75/55) BodyFit: 195 Warm Up: Ankle Circuit 3rds 25 Double…

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January 25, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10 KB Good Mornings 10 Pushups 20 Double Unders Strength: All Levels: Floor Press – 5 x 3 (Build) WOD: Open 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Pushups 15 Box Jumps (24/20)

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January 31, 2014

After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent? http://games.crossfit.com/workouts/the-open   Strength: Deadlift 5RM…

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February 14, 2014

Great job by everybody today.  I told the evening class you all made my job very easy today by exhibiting good technique.  We all squatted very well and our weights continue to rise.  Keep up the great work.  Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more…

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