Buy In: Snatch Technique WOD: “Isabel” 30 Snatches for time (135/95) Last Performed: 10/08/12 Cash-Out: Stretch   Today’s buy in and workout will be focused around “the worlds fastest lift”, the Snatch.  We will spend some quality time going over the technique for the snatch.  This workout consists of 30 Snatches as fast as you [… Read More]

Buy In: Front Squat 3, 5, or 7 WOD: Karen 150 Wallball 20/14 Compare to last time: 1/14/13 Cash-Out: Banded Shoulder mobility/Hip Mobility For today’s buy in we are going with our strength progressions. For the next few weeks we are going to switch to the front squat. Aim for a 3 rep max today. [… Read More]

Buy In: Deadlift 1 Rep Max Compare to 1/2/13 WOD: Grace 30 Clean and Jerks 135/95 Compare to: 10/15/12 Cash-Out: Rest Ok, I changed the buy in from the last time we performed this workout. Last time we performed this workout, we performed a 1 RM Clean and Jerk. I am going to save this [… Read More]

Buy In: Double Under Practice WOD: 400M Run – For time. 500M Row – For time. Max Set of Double Unders in 5 Minutes OR Max set of Jump Rope Skips in 5 Minutes Tabata Squats Cash-Out: Stretch Compare to last time: 1/8/13 This is day 2 of the re-test from the first week of [… Read More]

Buy In: Backsquat 3, 5 OR 7 WOD: Karen 150 Wallball for time 20/14 Compare to last: 6/18/12 Cash-Out: Stretch I wanted to start out by saying congrats to Catina for placing 2nd at the California Affiliate League at the intermediate level.  Chris and I were there as well.   For everyone that came to [… Read More]

Buy In: Clean WOD: AMRAP 3 Minutes Power Clean 135/95 Rest 1 Minute AMRAP 3 Minutes Clean 135/95 Cash-Out: Rest   For today’s buy in we are going to work on the clean.  We will work  on technique or work towards a heavy single. For the workout we are going to perform the power clean [… Read More]

Buy In: 3 X 400M Rest 2 Minutes WOD: 2:00 Kettlebell Swings Rest 2:00M :90 Kettlebell Swings Rest :90 :60 Kettlebell Swings Cash-Out: 3x Max Holds L-Sit on Parallettes

Don’t forget to tune into ESPN2 to watch the 2012 CrossFit Games.   Buy In: Snatch 85% 1-1-1 WOD: Death by Power Cleans 135/95 Be like Pyrros Dimas! Cash-Out: L-Sit on Parallettes 1 Minute   For today’s buy-in we are going to perform the snatch.  Work up to a load that is close to 85% [… Read More]

Buy In: Deadlift 5 Rep Max WOD: “Grace” 30 Clean and Jerks (135/95) Cash-Out: 3 Sets 10 Ring Dip Negatives to lower under rings   For today’s buy in we are going to perform a 5 rep max deadlift.  That means we will attempt to lift a weight that is heavy enough to perform 5 [… Read More]

Buy In: Back Squat 3 Rep Max WOD: “Karen” 150 Wallball for time (20/14) Cash-Out: Stretch – Shoulders, Hips, Glutes, Hamstrings, Quads   For today’s buy in we are going to perform the back squat.  Today we are going for a 3 rep max.  It should take you 3-5 sets to find your 3 rep [… Read More]