April 16, 2014

Strength:

Snatches

7 X 2 Reps

On The Minute x 8 Minutes

5-10 Strict Pull Ups or 1-5 Muscle Ups

WOD:

Death By Thrusters

On first minute do 1 thruster

Second minute do two thrusters

Third minute do three thrusters

Continue until you cannot complete the number of reps for that minute

Workout Nutrition Explained: What to eat before, during and after exercise!

April 15, 2014

Strength:

Clean + Jerk

2+1 - 2+1 - 2+1 - 2+1

Clean Pulls

3-3-3-3-3

WOD:

Lactic Acid Test

Understanding Sleep for Optimal Recovery

April 14, 2014

Strength:

CrossFit Total

1 Rep Back Squat

1 Rep Strict Press

1 Rep Deadlift

Find your one rep max and add the weight to get your CrossFit Total!!!

Please take a look at our schedule for the Easter weekend

April 12, 2014

Strength:

Turkish Get Ups

3-3-3-3

WOD:

"Nancy"

5 Rounds

400 Meter Run

15 Overhead Squats

Yes expect running with the nice weather!!!

April 11, 2014

Strength:

Push Press

3-3-3-3-3 Building

Max Pull Ups

3 Sets

Rest 90 seconds

WOD:

5 Rounds

1 Minute 15 Calorie Row

1 Minute 15 Front Squats (115/75)

1 Minute 15 Hand Release Push Ups

April 10, 2014

Skill:

Split Jerk

Strength:

Clean and Jerk

1-1-1-1-1

WOD:

5 Minute AMRAP

5 Power Snatch

7 Burpees

10 Kettlebell Swings

Rest 1 Minute

4 Minute AMRAP

5 Power Snatch

7 Burpees

10 Kettlebell Swings

Rest 1 Minute

3 Minute AMRAP

5 Power Snatch

7 Burpees

10 Kettlebell Swings

April 09, 2014

Strength:

Deadlift

3-3-3-3

Strict Press

3-3-3-3

WOD:

400 Meter Run

21 Thrusters (95/65)

400 Meter Run

15 Thrusters (95/65)

400 Meter Run

9 Thrusters (95/65)

We still have spots open for the Guerrilla Barbell Club. The will be on Mondays and Thursdays from 6:30 AM to 7:45 AM. If interested please contact us!