Swolverines (6am) doing what swolverines do… 5RM Hang Squat Snatch *must be unbroken for weight to count Then For Reps Tabata Power Snatch (75/55) *Score= total reps “Definiteness of purpose is the starting point of all achievement.” –W…. Read more »
Ability to catch air certainly helps with DU work. For Total Reps 2 min ME ASQ 3 min rest 2 min ME Power Snatch (95/65) 3 min rest 2 min ME DUs *Score is total Reps “It’s not whether you… Read more »
Happy Veteran’s Day! Find a veteran. Thank them. Find someone who is currently serving. Thank them. Maybe it’s someone you know. Perhaps it’s not. Thank them, anyway. It is because of these people that we have the ability… Read more »
Waddle the night away! MetCon 5 RFT 5 Power Snatches (135/95) 250m Row or 200m Shuttle Run (2 x 100m) *12min Cap
Using movements patterns and correcting movement patterns is an important piece to making someone fully functional and safe with anything active. But what about if you sit all day? Strength/Skill EMOM x 10 1 Heavy Pullup MetCon For… Read more »
Let’s have some fun with 16.3 today, folks! CFG Open WOD 16.3 7min AMRAP 10 Snatches (75/55) 3 Bar Muscle Ups *Scaled = 45/35 on weights and jumping c2b pullups Bar muscle ups? What?!
Snow and snatches! Hopefully no more of the former… WOD EMOM X 20min Even: 4 TNG Power Snatches (AHAP) Odd: 12 Wallballs (20/14) *Score is weight in the snatches Great weather! Enjoy it!
Way to work, my man! Way to work! It’s that time again: time to knock out another of the girl WODs. If you haven’t done this one yet, make sure you get in here. If you have done this… Read more »
This is not just a picture of a car hiding from hail, this is an illustration of something… This picture may not be a perfect representation of the principle of committing to the skill/movement, but here’s why it reminded… Read more »
Tony, Jen, Brittany, and Sean working on “Isabel.” It does seem that we are doing some more power movements and skills related movements this month, eh? Well, you ain’t seeing things. Yes, in CrossFit we are meant to put things… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!