Category Archives: Blog

WOD (18-May-2017)
Shoulder press (% if 1RM)
40%x5
50%x5
60%x5
Metcon (Time)
For Time:
42-30-18
Shoulder to Overhead (95/65)
Box Jumps (24/20)

The Knee
You can have quads for days, but if you don’t have the booty to match it, then you will have knee issues. Here are 5 tips for improving a bum knee.

by Lindsey Mathews
As a therapist to many CrossFit athletes, both amateur and […]

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WOD (17-May-2017)
12 min Amrap

400m run
9 HSPU

Then…
Bench Press (8×4)
Use a weight that is comfortable and can maintain good form.

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WOD (5-16-2017)
5 RFT
15 Power Snatch (75/55)
15 Toes to Bar
Accessory Work
5 rds
10 Glute Ham Raises
1 min Handstand Hold

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WOD (5-12-2017)
“Jenny”
AMRAP in 20 min of:

20 OH Squats (45/33)
20 Back Squats (45/33)
400m Run

Wallballs Suck, But Here’s Why You Do Them Anyway
by 12minuteathlete
I’m not sure if I’ve ever told anyone this before, but wall balls are my least favorite exercise ever.
Some people hate burpees. Some people hate double unders. I hate wall balls.
Every time I go […]

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WOD (5-11-17)
6RFT:
15 Power clean (115/85)
7 Strict pull ups
400m run

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WOD (5-10-2017)
AMRAP in 30min of:
600m run
15 CF Push Ups
30 Air Squats

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WOD (5-9-2017)
3RFT:

600m Run
30 Wallballs (20/14)
30 Pullups

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WOD (5-8-2017)
5 rounds for total reps of:
135 / 95-lb. thrusters, 15 seconds
Rest 45 seconds
ME pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

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WOD (8-May-2017)
TBA

 

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WOD (5-May-2017)
2 RFT

5 Rounds of Cindy
3 Rounds of DT
Run 1 Mile

Can CrossFit Endurance Improve Your Runs?
By Selene Yeager
The long run is the cornerstone of marathon training, yet it trips up many runners. You may be one of them: Once you start amping up the volume, your body starts shutting down. Another 26.2 dream dashed. Or […]

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