by Colin | Mar 21, 2014 | Blog / Workouts
CrossFit Games Open WOD 14.4 If you ARE competing, please come before 9 am. There will be someone there from 8:30 on. We want to have the first heat ready to go shortly after 9. If you are NOT competing, please come by at 10 am, or come early to judge and/or cheer on...
by Colin | Mar 20, 2014 | Blog / Workouts
If you are participating in the CrossFit Games Open and can’t make it out on Saturday, you may do the 14.4 WOD at 11 am today with Robin. Please let us know if neither of these times work for you and we’ll figure something out. For those who aren’t competing, today is...
by Colin | Mar 19, 2014 | Blog / Workouts
**Just a reminder that the folks from Wildfire Farms are doing a meat delivery this evening from 7 – 7:15 pm. Please be on time, as they are here for a limited time.** A. Work up to a heavy set of 3 in the press. B. 3 x 3 push press (same weight as A) with slow...
by Colin | Mar 18, 2014 | Blog / Workouts
A. Back squat – Work up appropriately in weight, then do 1 rep at 80% every 2 minutes for 5 rounds. B. 5 x 300 m row, rest 2 minutes between rounds. C. 5 minutes double-under practice. D. 3 x 20-25 hip extensions. If you’re wondering what this workout...
by Colin | Mar 17, 2014 | Blog / Workouts
A. Work up to a heavy set in the following complex: 2 low hang cleans + 1 hang clean. (Low hang clean is 1″ off the floor.) B. For time: 21-15-9 of: Russian KB swings (heaviest possible) Knees to elbows. C. For max time: 3 slow pull-up negatives, then 5 slow...
