Thursday’s WOD 4/24/14

By Gonzo / April 23, 2014 / WOD's / No Comments

Buy In: Deadlift 3 @ 70% 3 @ 80% 3 or more @ 90% Take your latest 1RM, add 10lbs.  Base percentages off of new number   WOD:   20 Deadlifts 185/135 20 Burpees   15 Deadlifts 225/155 15 Burpees   10 Deadlifts 275/185 10 Burpees   5 Deadlifts 315/205 5 Burpees   Today’s buy […]

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Wednesday’s WOD 4/23/14

By Gonzo / April 22, 2014 / Uncategorized / 1 Comment

Buy In: A). 3 Rounds for Quality: 8-12 Push-Ups 8-12 Toes 2 Bar     B). 15 Minutes 1 Rep Max Snatch   WOD: AMRAP 8 Minutes: 100M Run 8 Hang Power Snatch 115/85   Today’s buy in AND workout will focus on the snatch.  I am now going to start adding in more gymnastic strength […]

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Tuesday’s WOD 4/22/14

By Gonzo / April 21, 2014 / WOD's / 1 Comment

Buy In: Back Squat 3 @ 70% 3 @ 80% 3 or more @ 90% Take your latest 1 rep max, add 10.  Base percentages from that number   then For Quality: 3 Sets Max Handstand Push-Ups   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swings 53/35 Goblet Squats Pull-Ups Scale Up: Chest 2 Bar Pull-Ups.   Todays buy […]

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Monday’s WOD 4/21/14

By Gonzo / April 20, 2014 / WOD's / 1 Comment

Buy In: 15 Minutes: Work to a 1 rep max clean and jerk WOD: On a 15 Minute running clock Grace 30 clean and jerks 135/95 then heavy clean and jerk   Grace last performed: 11/18/13 and  7/8/13 and 2/27/13 and 1/9/13 1 Rep Max Clean and Jerk last performed: 4/14/14 and 3/12/14    Today’s buy in will focus on […]

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Saturday’s WOD 4/19/14

By Gonzo / April 18, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: 3 Rounds : 800M Run 25 Wallballs 20/14 20 Pull-Ups Scale Up: If you have a 20lb vest, wear it for the run.   Today’s workout will consist of a 3 round triplet.  This workout will be a bit longer, but that’s kind of been a theme for the […]

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Friday’s WOD 4/18/14

By Gonzo / April 17, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 65% 5 @ 75% 5 @ 85% WOD: 30-20-10 Front Rack Lunge 95/65 Push Press 95/65   For today’s buy in we will be performing the press.  Perform 5 reps at 65, 75, 85% Today’s workout will be a 3 round couplet consisting of front rack lunges and push presses.  The […]

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We are closed on Easter Sunday

By Gonzo / April 17, 2014 / Uncategorized / No Comments

We will be closed on Easter Sunday, 4/20/14. Enjoy the day with friends and/or family.  Make it an active rest day.  Move around, play games, hike, bike, or take a walk.  Make it a mental restoration day.      

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Thursday’s WOD 4/17/14

By Gonzo / April 17, 2014 / Uncategorized / 1 Comment

Buy In: Deadlift 5 @ 65% 5 @ 75% 5 @ 85%   WOD: CrossFit Games Open WOD 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push-Ups 15 Box Jumps 24/20   Sorry about the delayed posting.  Web hosting issues.   Results

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Wednesday’s WOD 4/16/14

By Gonzo / April 15, 2014 / Uncategorized / 1 Comment

Buy In: 3 Rounds for quality: 1 Minute Plank 1 Minute Overhead Plate Hold 45/35 15 Good Mornings 45/35 Max L-Sit Hold WOD: AMRAP 15 Minutes: 400M Run 20 Sit-Ups 10 Toes 2 Bar Today’s buy in will consist of some core stability holds.  Perform 3 rounds  for quality of 1 minute of plank hold, […]

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Tuesday’s WOD 4/15/14

By Gonzo / April 14, 2014 / Uncategorized / 1 Comment

Buy In: Back Squat 5 @ 65% 5 @ 75% 5 or more @ 85%   WOD: 10 Rounds: 4 Power Clean 155/105 4 Burpees   Today’s buy in will be our back squats at 65, 75, and 85 percent, respectively.  Take your latest 1 REP MAX and add 10lbs to that number.  Say… 300lbs […]

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