Programming note: You all have been going hard for almost 9 months. We have implemented squatting religiously every week, sometimes more than twice a week. We have taken on: Wendler, tempo work, and most recently the grueling 20 rep program. …
WOD
“Run Karen, Run!!”
50 Wall Balls (20/14) to (10’/9′)
600m run
50 Wall Balls (20/14) to (10’/9′)
400m run
50 Wall Balls (20/14) to (10’/9′)
200m run
-for time-
compare to http://www.crossfit858.com/2014/01/january-20-2014/
…Conclusion of 20 rep squat program: Thoughts and relation to overall strength
We just finished our 20 rep squat program and I have to say I couldn’t be more proud. This past Monday, we re-tested our 5 rep max back …
Announcments
SWOD
Back Squat: 20 mins to find 1 rep max
WOD
20-15-10-5
Hang Clean to STO (95/65)
Situps
Pullups
(20 min cap)
…Announcments
Mobility
Keg Drill
Banded Bottoms Up Hamstring
WOD
AMRAP 10
7 Deadlifts (225/155)
21 Double Unders
200m run
rest 3 min
AMRAP 5 min…
This week CrossFit 858 turns 3 years old, and for me it’s a time of reflection.
Many of you are familiar with my story and how we started. I was doing something completely different, stuck in a corporate career that …
WOD
800m run
20 KB Swings (70/53)
10 Goblet Squats (70/53)
400m run
30 KB Swings
15 Goblet Squats (70/53)
200m run
40 KB Swings (70/53)
20 Goblet Squats (70/53)
…SWOD
Back Squat: 20 mins to find 5 rep max
WOD
AMRAP 8 mins
5 Bar Muscle Ups (sub 10 chest to bar)
10 Thrusters (95/65)
15 Burpees
…
Mobility
Shoulder distraction Drill
Banded Hip Drill
WOD
10 HR Pushups
20 Alternating Jumping Lunges
400m run
4 Rounds
…
Announcements
WOD
8 Burpee Broad Jumps (6’/4’)
10 HSPU
12 Pullups…