Monthly Archives: December 2018

PREPARATION: Row 730m 20 Air Squats + 15 Goblet Squats + 10 OHS with bar 15 Sit Ups + 10 Push Ups + 5 Pull Ups rubber band ankle mobility  STRENGTH: EMOM, for 5:00 (5 sets), as follows: Front Squat … Continue reading →

PREPARATION: Row 500m 10 Good Mornings + 8 RDL Groovers  10 Inchworms 10 Lat Pulls with rope or rubber band STRENGTH: 3 Position Squat or Power  Clean Build to a Heavy Complex Met-Con WOD: This workout is from CrossFit New … Continue reading →

PREPARATION: run 2 laps or Row/Bike/Ski 500m 10 reps of Med Ball Partner Shuffle Toss down hall 20 Air Squats + 15 Sit Ups + 10 Push Ups + 5 Pull Ups 8 Good Mornings + 8 RDL Groovers + … Continue reading →

You know you have spent a lot of time in the Steel Mill when your daughter comes home to visit, and she asks, ”conventional, or sumo deadlift, Daddio?” PREPARATION: Row 600/480m 10 DB Bench Press + 8 DB Flyes + … Continue reading →

PREPARATION: Run 2 laps /Row 500m/Bike 400m/Ski 400m 10 Good Mornings (heavier than normal) 10 RDL Groovers with weight from above^ 5 Inchworms 10 Lat Pulls with Rubber Band STRENGTH: Met-Con WOD: AMRAP in 20:00 with a partner of:    … Continue reading →

Congrats to Ben Blaine for getting his CrossFit Level 1 Trainer certificate in California PREPARATION: Row/Bike/Ski 30 Calories 5 High Hang Power Cleans  + 5 Mid-Hang Power Cleans with the bar 5 Power Cleans + 5 Push or Split Jerks with … Continue reading →

PREPARATION: Row 500m 20 Push Ups 20 Face Pulls CrossOver Symmetry (A’s, T’s and Y’s) STRENGTH: 5 sets of Seated Press from the pins as follows: 10/8/6/4/2 reps @ heavier each set 3 sets of Seated Cable Rows as follows: … Continue reading →

PREPARATION: Run 2 laps or Row/Bike/Ski 500m 20 Sit Ups + 15 Air Squats + 10 Push Ups + Pull Ups 10 Goblet Squats 10 Shoulder Slides 3 reps of each in the Burgener Snatch Warmup STRENGTH: Barbell Cycling from … Continue reading →

PREPARATION: Row/Ski/Bike 500m 20 Air Squats + 15 Sit Ups + 10 Push Ups + 5 Pull Ups 5 Hang Power Clean + 5 Power Clean with bar pound out a few single Power Cleans to prepare for the Ladder … Continue reading →

Melanie expressing her core beliefs… PREPARATION: Row 750m/600m 10 Push Ups + 15 Air Squats + 20 Sit Ups 10 Thrusters with an empty bar 6 Thrusters @ 65/45 4 Thrusters @ heavier STRENGTH: E2MO2M, for 20:00 (10 rounds): 1 … Continue reading →