Focus: Cardio Warm-up: 6 x FlowFitSkill/Specific Warm-up: DB SnatchWOD: JoshieComplete three rounds for time of:40 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40 pound Dumbbell snatch, 21 reps, left arm21 L Pull-ups This an article footer
See calendar for more info. This an article footer
Focus: Interval Warm-up: Med Ball warm-upSkill/Specific Warm-up: Snatch balance and jump ropeWOD: 5 rounds with 1 minute rest between rounds 100 x Jump Rope Steps10 x Snatch Balances This an article footer
Focus: Strength Warm-up: D-Ball Medley in parking lotSkill/Specific Warm-up: Back Squat 7, 6, 5, 4, 3, 2, 1 or Heavy Cleans 5, 5, 5, 5, 5WOD: As many rounds as possible in 10 minutes:5 x Med Ball Cleans10 x Jumping Pull-ups15 x Wall Balls This an article footer
Focus: Strength Warm-up: Row/Run 500 M easy1 round CrossFit Warm-upRow/Run 500 M hard Skill/Specific Warm-up: Back Squat 7, 6, 5, 4, 3, 2, 1 WOD: 2 rounds of The Gathering WorkoutOne person per station like Fight Gone Bad:2 rounds of the following; 1 minute at each station with 1 minute […]
In the workout photo:Mike and Lisa Ray from CrossFit Flagstaff in Flagstaf, AZ.Miranda (in front with Lori) and Tyson Oldroyd from About Face Fitness in Salt Lake City, UTSusan Robinson from Fitness Beyond The Box in San Diego, CA Saying Goodbye photo:Lisa Ray from CrossFit Flagstaff, Robin and Ronnie Boose, […]
Focus: Superior fitness Warm-up: DB warm-up – Use dumbbells for deadlift, squat, push press then push-up. Start with 1 and work-up to 10 on the minute.Skill/Specific Warm-up: Practice your liftsWOD: Two Tons for TimeLift two tons of weight over your head for time, You can use either snatch or clean […]
Focus: Cardio/Interval Warm-up: D-Ball Medley 200 M Run, with squats, push-ups, pull-ups, sit-ups, wall ballsSkill/Specific Warm-up: Inchworm, bear crawl and Spiderman WOD: Man OverboardWorkout dependent on who shows up but it will be something like this: This an article footer
[youtube=http://www.youtube.com/watch?v=DdqtrdOs79o] The plan was to do Trevor, but there was some major traffic issues. Both Chris and Matt braved the traffic to be the lone participants so we changed the workout. This video shows that two versions of full range of motion pull-ups with differing strength and skill requirements. You […]
Many people are interested in having a Tahoe trip. This post is to start the conversation. There are two ideas for the trip, the first is a backcountry lodge: Lost Trail Lodge or the standard cabin or condo in Truckee or South Lake Tahoe. Because I am getting started late, […]