Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area


Its getting closer to that time

Thursday, November 30

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WOD: 10 min amrap, 60 bar facing burpees, 30 OH Squats 120/90, 10 Muscle ups If you get to muscle ups and don't have them, complete 20 pull ups and 20 p-bar dips and continue on

Strength: 12 min emom 3 power clean + 3 front squats

Recovery: Foam roll

OPEN 11.4: OPEN 11.460 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups


11.4

Friday, November 11

WOD: Open WOD 11.4, 10 min amrap, 60 bar facing burpees, 30 OH Squats 120/90, 10 Muscle ups

Strength: 1 rep max bench press(any grip)

Accessory: 1x50 each arm thumb down rear delt raises

Recovery: Foam Roll

OPEN 11.4: OPEN 11.460 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups

Bench Press: Bench Press


11.4

Tuesday, February 17

WOD: “11.4” 10 min amrap, 60 bar facing burpees, 30 OH squats 120/90, 10 M/U(if you don't have m/u, complete 10 pull up and 10 dips)

Strength/Skill: 15x3 Floor Press using 30-40% of your 1Rm floor press

Recovery: 1k row


Open WOD 14.2

Thursday, February 5 Please sign up for the Polar Plunge: Here Please sign up for the CrossFit Open: Here

WOD: 14.2   0-3 minutes to complete 2 rounds 10 OH squats 95/65 and 10 C2B, 3-6 minute complete 2 rounds, 12 OH Squat and C2B, 6-9 minute complete 14 OH squat, 14 C2B, continue until failure

Strength/Skill: 5x5 Double KB Front Squats, after 5x2 DL at 70%.

Recovery: 1k row or 800m jog