WOD

WOD Friday, 10/24/2014

by randy on October 23, 2014

21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches

Our Classes Today Are At 9am, 10am,11am
Personal Training By Appointment 

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“My boyfriend, Benjamin, is being wonderfully supportive by ‘counting my rounds.'”
Rhiannon West, Tasmania, Australia.


Snatch balance without the dip with Coach Burgener – [video]

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WOD Thursday, 10/23/2014

by randy on October 22, 2014

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

Our Classes Today Are At 6am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations,
Personal Training By Appointment

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Chris Randise.


Wes Piatt, 36 minutes, Pat Barber, 25 minutes – [video]


Mo’ Muscles, Mo’ Problems” – CrossFit Journal [article]

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WOD Wednesday, 10/22/2014

by randy on October 21, 2014

Push jerk 3-3-3-3-3 reps

Our Classes Today Are At 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, 7:30 Mobility
Personal Training By Appointment

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Maggie Klaus.


Tactile cueing on the push press with E.C. Synkowski – [video]


Royals’ Wade Davis Adds 2 MPH to Fastball Training at CrossFit Gym.

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WOD Tuesday, 10/21/2014

October 20, 2014

4 Rounds For Time: Run 400m 50 BW Squats Caleb Spearman. “Signs of a Strong Community” – CrossFit Journal [video] “The Not-So-Sweet Relief: How The Soda Industry Is Influencing Medical Organizations” by Richard Bruno and Kevin Burns, The Equation. Share

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WOD Monday, 10/20/2014

October 19, 2014

For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall ball shots, 20-lb. ball to 11-foot target 30 burpees 30 triple-unders Our Classes today are: WOD: 6am, 7am, […]

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