Workout Of The Day

April 8, 2014

April 8th, 2014 | 1 Comment

Core Play

Paningcita: 3 Rounds of 7 reps of Power Snatch/Overhead Squat/Midhang Snatch/Overhead Squat.  Post Loads

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April 7, 2014

April 7th, 2014 | 4 Comments

Happy Birthday, Brian!

Deadlift 1×3

“Crazed Giraffe” – For time: 5 rounds of 10 DL (1.25x BWT) + 10 1-legged burpees, then run 800m.

April 5, 2014

April 5th, 2014 | No Comments

Clean & Jerk 3x 2+1

4RFT: 400m run + 10 DH Pullups + 10 Ring Dips

April 4, 2014

April 4th, 2014 | No Comments

Gymnastics Play

The ‘Ole Ball and Pain

4RFT:  10 Burpee Wall Balls + 15 Med Ball Push Ups + 400m Run with Med Ball.

 

April 3, 2014

April 3rd, 2014 | 1 Comment

Kung Fu Panda 2 (movie) (L-R) Crane, Tigress, Po, Mantis, Monkey and Viper in "Kung Fu Panda 2."

Not sure why this comes to mind. --T

Back Squat 3×3

3 rounds: 50 air squats then max hold wall-sit.  Rest 2 minutes between rounds.

April 2, 2014

April 2nd, 2014 | 2 Comments

Handstand Play

On the minute for 10 minutes:
10m bear crawl + 10m crab crawl + max reps hand-release pushups

Add up total reps of pushups for score.

April 1, 2014

April 1st, 2014 | 2 Comments

Happy Birthday, Yumi!

Deadlift 1×3

AMRAP20: 5DL (75% WS) + 2 Muscle Ups + 20 Double Unders

March 31, 2014

March 31st, 2014 | No Comments

Shoulder Press 3×3

3RFT: Dumpster Run + 12 Thrusters (95/135)

March 29, 2014

March 29th, 2014 | 1 Comment

Gymnastics Play, followed by

Watch a video for this workout“Helen”

400 meter run
21 Kettlebell swings, 1.5 pd
12 pull-ups
3 rounds for time

March 28, 2014

March 28th, 2014 | 3 Comments

CrossFit Open 2014, Workout #5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar-facing Burpees

Class A: 65#/95#; Class B: 43/65; Class C: 15/45.

* For bar-facing burpees, standard is to jump over bar from both feet and land with both feet.  A clap or reaching with hands is not required with the movement.

Followed by Back Squat 3×5

Ben’s CrossFit Approach

One Day. Focused on: CrossFit movements, programming design.*
We will cover technique for specific movements to improve your CrossFit results. We will go over how to incorporate and make progress on your goals within the framework of the daily wod , when and how to make adjustments, and how to approach and improve on tasks of varying time work and time domains (ie sprint vs AMRAP20). Come prepared to work out!
*Available only to members who have at least 100 attendance days and 6 months of membership. Ask if you're on the cusp and want to get in.
When: Saturday April 19, 9am-1pm.
Register here!
Cost: $50/individual.

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