DON’T FORGET: NO open gym and 12pm class is cancelled today! Instead we will be having our WOD in the Park and Potluck cookout. Join us!!! Please bring a dish to share! CLICK HERE for details. 8am, 9am and 10am …
A quick thank you message to the members:
A message that doesn’t have to do with lifting, mobility, diet or CrossFit in general. During the course of conversations with many of you, it became apparent to me that many of …
WOD in the Park THIS SATURDAY!! Potluck cookout to follow immediately after!!
Note: This park is located at 8810 Judicial, across the street from Biogen Idec. This is NOT Doyle Community Park!
SWOD: 20 min of snatch focused strength/skill …
CrossFit 858 GYM RULES (adapted from other boxes, made our own)
SWOD:
A1) Ring push-ups 10/10/10/10/10
A2) Toes to bar 10/10/10/10/10
WOD:
4 rounds for time
20 push ups
10 Burpees
20 Air squats
Don’t forget our WOD IN THE PARK this Saturday.
Open gym at 11am and Class …
SWOD: 20 min to establish a 1 rep max clean and jerk
WOD:
AMRAP in 7 min
20 double unders
10 KB swings (53#/35#)
Let’s see what the Oly lifting seminar did for you! Check out this slow …
WOD:
“Karen”
150 wall ball shots (20#/14#)
-For time-
Rest 5 min
Max double unders in 2 min
Pay close attention to the form, good and bad:
[yt]http://www.youtube.com/watch?v=4XJm3u27fEc[/yt]
…EWOD:
Max effort run for 1 min
Rest 30 sec
-8 rounds, for distance-
WOD:
50 Kettlebell swings (53#/35#)
-For time-
Rest 2 min
100 sit ups
-For time-
Don’t forget about the CrossFit 858/Elysium/Mission Gorge BEGINNER FRIENDLY …
SWOD:
A1) Max reps of strict pull ups x 4 sets, add up total reps completed
A2) Plank hold ~45-60 seconds x 4 sets
WOD:
Buy in: 8 wall climbs
3 rounds
20 box jumps (24″/20″)
15 double …
SWOD: Max front squats (115#/85#) in 30 seconds x 5 sets
*30 second recovery between sets
* score = total reps
WOD: 1000m row for time
Rowing technique. Notice the cue in the video “Legs arms, arms legs” …