Monthly Archives: January 2016

PREPARATION: 15-10-5 of: HR Push Ups Calorie Row DBell Push Press STRENGTH: 1 set of 8 reps of Bench Press @60% 1 set of 6 reps @ 75% 2 sets of 3 reps @ 80% 2 sets of 2 reps … Continue reading →

  PREPARATION: 21-15-9 of: Air Squats Kip Pendulum Hollow Rocks STRENGTH: 5, 5, 5, 3, 3, 1 reps of Deadlift @ 65%, 70%, 75%, 80% and 85% Met-Con WOD: PART A> Complete two rounds using DBells:  25 bent-over rows, left … Continue reading →

Great video from the CrossFit HQ staff: http://journal.crossfit.com/2016/01/unstoppable.tpl PREPARATION: 3 rounds of: Row 20 calories 10 Push Press with bar (Push Jerk round 2; Split Jerk Round 3) STRENGTH: We did this Complex last on December 9, so it is … Continue reading →

PREPARATION: Run 2 laps, and then 15-12-9 of: Box Jumps or StepUp/Downs KB Swings Burgener Warm Up STRENGTH: we are going to do a controlled and modified version of this Complex We will do:  3 sets of the following Roadkill … Continue reading →

PREPARATION: Primer* 3 Rounds of: 10 Hand release push-ups 10 Airdyne Bike calories 10 Hang Power Clean 95/65lbs the primer is meant to be done at a high intensity to spike the heart rate, so that after you let it … Continue reading →

PREPARATION: 3 rounds of: Row 15 calories 10 KB Floor Press 5 Elbow to Straight Arm Plank Push Up STRENGTH: 5 sets of 5 reps of Deadlift @ 70% of your Max REST 2 minutes between sets Met-Con WOD: 14 … Continue reading →

Steve Hanzidiakou is on scholarship to Castleton U in Rutland, Vermont! PREPARATION: 2 rounds of: row 250m 10 Power Cleans 65/45 10 Squat Cleans 65/45 STRENGTH: 5 heavy sets of: 5 DB Deadlifts 5 DB hang Cleans 5 DB Front … Continue reading →

  PREPARATION: 3 rounds, at a  relaxed pace,  of: 150m Row 5 OHS @ 65/45 Burgener Warm Up STRENGTH: 3 sets of 5 reps of Power Snatch 4 sets of Snatch Balance 5 sets of 1 Split Jerks from Behind … Continue reading →

gotta love Matt Bennett – he was early today for class by 11 hours:) speaking of leaders, I need you folks to sign up for the CrossFit Open go to http://www.crossfit.com and sign up there are opportunities to register in … Continue reading →