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To keep in tune with out day of light lifting and recovery we are going to test our 1 mile time again. Wod #1: 1 mile time trial rest 10 minutes Wod #2: 3 rounds 300m Row 30 box jumps RXPlus Rest Day CrossFit Basics Strength: Power Cleans Wod: 3 Rounds for time 12 Power [...] Looks like we may actually be able to get our group run in tonight! Either be at the gym by 6:25 or at Cool Creek Park by 6:45 (back by the sledding hill). See you there! Wod: 25 minute trail run Great job on the wod on Monday. Form looked great for the squats and many of you have gotten a lot better at double unders…:-) Strength: 15 minutes of snatch skill work (not to exceed 50% of 1RM) Note: Athlete must show good setup before moving on to snatching. Wod: 12 minute AMRAP 30 DU [...] Hey everyone, we are having a deload training week this week. A deload week is a week where you will see lighter weights with more cardio so you body can recover from previous months work. Your body needs to have this active rest time so make sure and keep your weights light this week. The [...] Daily Wod 9:00am Coach’s Choice 800m run 10 T2b 20 KBS 53/35 30 DU 600m run 10 T2b 20 KBS 53/35 30 DU 400m run 10 T2b 20 KBS 53/35 30 DU 10:00am Coach’s Choice 5 EMOM 4 Squat Cleans (50% 1RM) rest 10 minutes Team Wod 12 minute AMRAP 1st athlete performs 200m Run [...] If you have not had the chance to work with Chris Mason our CrossFit Endurance coach you should make some time for it. His training schedule for CFE is Tuesday and Thursday at 6:30pm. Not only will you get fitter and faster but you will also gain some good running and training tips. If you [...] Well, the rain didn’t stay away so we won’t be hitting the trails tonight. Instead we will take another shot at our 5k times. It has been 8 weeks so I am hoping to see some big improvements! Wod: 5k tt We will run in the rain, just not lightning. If it’s lightning, plan on [...] Great job on the team wod. We had quite a few new athletes participate in their team wod and it was a blast! Strength: OHS 5×3 (must snatch weight) Wod: 12 minute AMRAP 200m Run 5 Snatch (80% of OHS weight) 2 Rope Climbs or 2 wall walks RXPlus 7:30pm Row 10 min for max [...] We are going to slow the pace down a little for today with a team wod from the CrossFit Central East Regionals with a slight change to the format. Wod: Pair “Jackie” For time: first athlete – 1000 meter Row second athlete – 1000 meter Row first athlete – 50 thrusters 45lbs second athlete – [...] I know I promised a trail run at Cool Creek this week but we may have a few new folks in class tonight and I want to stay local, just in case. That being said, we will mix things up again tonight with a variation of our 10×200 workout. Wod: 3 rounds 200m sprint 200m [...] |
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