•  Feb 09, 2015

Tuesday – 021015 – Back Squat, KTE, Ring Dip, Box Jump, WB Shot

[caption id="attachment_7594" align="alignnone" width="575"]Stevie M. was able to match her shoes, shirt and box, not an easy accomplishment... Stevie M. was able to match her shoes, shirt and box, not an easy accomplishment...[/caption] CrossFit Class Pre-Workout Mobility: Banded Hip-Grinder (2 minutes per side) Back Squat: 3 x 10 21-15-9 Reps For Time: Knees-to-Elbows Ring Dips Box Jumps (24/20) WB Shots (20/14) Strength Class Front Squat: 1-1-1-1-1-1-1 Push Press: 1-1-1-1-1-1-1 Dynamic Push-Up: 12-12-12-12 Back Extensions: 15-15-15-15 Competition Class Tuesday - 021015 - Open Prep Post thoughts and results to “comments”.
 •  Feb 08, 2015

Monday – 020915 – Thruster, Push Press, Jerk, Split Jerk, KB Snatch, KB Push Press, Russian KB Swing

[caption id="attachment_7607" align="alignnone" width="575"]We're happy to announce the birth of our newest member, Magnus Wolf Bredahl, son of Hannah B.  Both mom and baby are doing well, and he came in at 7 lbs. 2 oz. and 19 3/4"... We're happy to announce the birth of our newest member, Magnus Wolf Bredahl, son of Hannah B. Both mom and baby are doing well, and he came in at 7 lbs. 2 oz. and 19 3/4"...[/caption] CrossFit Class For Load: Thruster + Push Press + Jerk + Split Jerk Athletes should look at completing 5 working sets. Weights should increase over the course of these 5 working sets. Try to keep loading between 5-25 lbs. between your first and last working set. For Time: 30 KB Snatch (53/35)(R) 30 KB Snatch (53/35)(L) 30 KB Push Press (R) 30 KB Push Press (L) 30 Russian KB Swings (R) 30 Russian KB Swings (L) OLY Class Cluster: 2-2-1-1-1 Clean Pull + Clean Below Knee: 3 x 2 (1 + 1) 3 x (1 + 2) Clean Pull-Down: 2-2-2 Competition Class Monday - 020915 - Open Prep Post thoughts and results to “comments”.
 •  Feb 07, 2015

Sunday – 020815 – Power Clean, Thruster, Row, Burpee

[caption id="attachment_7587" align="alignnone" width="575"]Standards for the brupee: 1) chest to deck 2) JUMP and CLAP (on display in this great picture)... Standards for the brupee: 1) chest to deck 2) JUMP and CLAP (on display in this great picture)...[/caption] CrossFit Class Power Clean: 3-3-3-3-3 For Time: 30 Thrusters (155/108) ...rest precisely 1 minute… 30 Calories (Row) 30 Burpees Post thoughts and results to “comments”.
 •  Feb 06, 2015

Saturday – 020715 – Deadlift, Hang Power Clean, Shoulder-to-OH

[caption id="attachment_7583" align="alignnone" width="575"]M'Kelle T. finishing an aggressive pull under the bar into a power clean with some awesome hair... M'Kelle T. finishing an aggressive pull under the bar into a power clean with some awesome hair...[/caption] CrossFit Class Deadlift: 4-3-2-1 “DT” 5 Rounds For Time: 12 Deadlift (155/103) 9 Hang Power Clean 6 Shoulder-to-OH OLY Class Clean from Power Position with Double Bounce: 2-2-2 Clean Above Knee + Clean Below Knee: 5 x (1 + 1) Clean Starts: 5-5-5 Competition Class Saturday - 020715 - Open Prep Post thoughts and results to “comments”.
 •  Feb 05, 2015

Friday – 020615 – A Lot A Tabata

[caption id="attachment_7580" align="alignnone" width="575"]When performing an overhead squat and the coach gives you a cue such as "push/pull your hips back", "drive through your heels" or anything close, this is the position they're trying to get you into.  Thank you Seth S. for a great position... When performing an overhead squat and the coach gives you a cue such as "push/pull your hips back", "drive through your heels" or anything close, this is the position they're trying to get you into. Thank you Seth S. for a great position...[/caption] CrossFit Class Tabata: Round 1: Push Press (135/93)(from the floor) ...rest 1 minute… Ring Dips ...rest 1 minute… Deadlift (225/163) ...rest 1 minute… Pull-Ups ...rest 1 minute… Round 2: Push Press (135/93)(from the floor) ...rest 1 minute… Ring Dips ...rest 1 minute… Deadlift (225/163) ...rest 1 minute… Pull-Ups ...rest 1 minute… A single Tabata cycle, per movement consists of 8 intervals of :20 of work, followed by :10 of rest time (8 x :20w/:10r). Athletes will have a separate score for each movement. Athletes will also have a single barbell for the workout and will be responsible for changing their weights between the Push Press and Deadlift. Competition Class Friday - 020615 - Open Prep Post thoughts and results to “comments”.
 •  Feb 04, 2015

Thursday – 020515 – Back Squat, OH Walk, L-Sit Rope Climb, HSPU

[caption id="attachment_7576" align="alignnone" width="575"]Ted M. with an epic box jump face at the end of a workout... Ted M. with an epic box jump face at the end of a workout...[/caption] CrossFit Class Back Squat: 3 x 10 AMRAP 20 Minutes: 50 M OH Walk (53/35) 1 L-Sit Rope Climb 10 HSPU Strength Class Hang Power Clean: 2-2-1-1-1 Weighted Pull-Up: 3-3-3-3-3 Good-Mornings: 7-7-7 Pendlay Rows: 5-5-5 Competition Class Thursday - 020515 - Open Prep Post thoughts and results to “comments”.
 •  Feb 03, 2015

Wednesday – 020515 – Overhead Squat, WB Shot, TTB, Snatch

[caption id="attachment_7565" align="alignnone" width="575"]That moment when you realized Tubbs took your picture without your knowledge... That moment when you realized Tubbs took your picture without your knowledge...[/caption] CrossFit Class Overhead Squat: 5 x 2 4 Rounds For Time: 21 WB Shots (20/14) 15 TTB 9 Snatches (115/83) OLY Class Sots Press: 3-3-3-3 Power Snatch Above Knee + Snatch Above Knee: 3 x (2 + 1) 3 x (1 + 1) Snatch Starts: 5-5-5 Competition Class Wednesday - 020415 - Open Prep Post thoughts and results to “comments”.
 •  Feb 02, 2015

Tuesday – 020315 – Push Press, Shuttle Spring, Box Jump, S2OH

[caption id="attachment_7562" align="alignnone" width="575"]Elevated box jumps are in the mix for today's workout, be prepared to be explosive... Elevated box jumps are in the mix for today's workout, be prepared to be explosive...[/caption] CrossFit Class EMOM - 3 Push Press Athletes will choose a conservative starting weight with the idea to increase loading each set by a consistent amount from start to finish. Athletes will have the entire minute to complete their set, however, a missed rep(s) may be attempted more than once within a working minute.  Each set will be taken from the rack. AMRAP 15 Minutes: (10) 10 M Shuttle Sprints 10 Box Jumps (30/24) 5 Shoulder-to-OH (185/133) Strength Class Back Squat: 3 x (2-1-1) Press: 3-3-2-1-1-1 Ring Push-Ups: 10-10-10 Back Extensions: 15-15-15 Competition Class Tuesday - 020315 - Open Prep Post thoughts and results to “comments”.
 •  Feb 01, 2015

Monday – 020215 – Back Squat, Row, Hang Power Clean, Push-Up, Double-Under

[caption id="attachment_7559" align="alignnone" width="575"]Paige just casually levitating during some double-unders... Paige just casually levitating during some double-unders...[/caption] CrossFit Class Back Squat: 3 x 10 3 Rounds For Time: 500 M Row 12 Hang Power Cleans (135/93) 24 Push-Ups 48 Double-Unders OLY Class Press in Split: 3-3-3 Jerk w/2 Second Hold: 2-2-2-2-2 GHD Raises: 10-10-10 Competition Class Monday - 020215 - Open Prep Post thoughts and results to “comments”.
 •  Jan 31, 2015

Sunday – 020115 – Front-Rack Walking Lunge, Bar-Facing Burpee

[caption id="attachment_7556" align="alignnone" width="575"]You may find this well executed front-rack position to be necessary during today's workout... You may find this well executed front-rack position to be necessary during today's workout...[/caption] CrossFit Class For Time: 100 Front-Rack Walking Lunges (115/83) 4 Bar-Facing Burpees every time the bar is brought to rest on the floor. Score will be time + amount of bar-facing burpees performed. Post thoughts and results to “comments”.