Monthly Archives: May 2015

Friday, May 29 Gym Open @ 6:10am

PREPARATION: 2 sets of 10 reps of light DB Seated Shoulder Press 8-1 Push Ups and Air Squats STRENGTH: 1 set of 10 reps @ bar 1 set of 8 reps @ 50% 1 set of 6 reps @ 65% … Continue reading

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Thursday, May 28 Gym Open @ 6:20am

Its fairly ironic how fitness peoples views on food are bordering or are full fledged eating disorders. Thank you to the Mountain Dog team for this. “Food is NOT just fuel! Anyone who says and expects otherwise is a fool. … Continue reading

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Wednesday, May 27 Gym Open @ 6:20am

PREPARATION: 5 Wall Squats (facing wall with PVC on back) Hip Opening exercises STRENGTH: EMOM for 12 minutes of: Snatch (you must be successful twice in a row to move up weight) Met-Con WOD: You may work with a partner … Continue reading

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Monday, may 25 Gym Open @ 5:20pm

  PREPARATION: 5 minute EMOM of: 10 Air squats 8 Push Sit Ups 6 Sit Ups STRENGTH: yet one more week at the same percentages… 5 sets of 5 reps @ 80% of your Training Max Met-Con WOD: Tonight we … Continue reading

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Friday, May 22 Gym Open @ 6:20am

With the temps outside this morning…. (photo courtesy of our cousins to the South: CrossFit Jaakarhu) PREPARATION: Row 800m (first 200m easy, then progressively faster per 200m) perform 3 sets of 10 reps STRENGTH: 1 set of 10 reps of … Continue reading

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Thursday, May 21 Gym Open @ 6:20am

PREPARATION: EMOM for 5 minutes: 10 Goblet Squats 10 Snatches Right 10 Snatches Left STRENGTH: 1 set of 10 Deadlifts @ 50% 1 set of  8 reps @ 65% 1 set of 3 reps @ 80% of your Training Max … Continue reading

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Wednesday, May 20 Gym Open @ 6:20am

PREPARATION: Burgener warm up STRENGTH: Every 2 minutes  for 5 rounds complete 2 Pause Snatches (2 second Pause at the knee) REST 3 minutes EMOM  for 5 minutes 1 rep of Power Snatch + Squat Snatch  Met-Con WOD: intro courtesy … Continue reading

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