After Dr Andy’s nutrition class, get back to your CrossFit roots with Fran, the original CrossFit girl.

Fran
21-15-9 reps of:
Thrusters
Pull-ups

Try the free samples of Achiva Native Energy on the fridge in the entryway.  Achiva is a natural way to fuel up before or after a workout, and it’s made next door! I’ve noticed that when I have Achiva when I workout, I’m less hungry throughout the day.

  Click here for more info about our neighbors, Achiva.

CrossFit WOD

5 rounds for time of:

5 Manmakers (25/45#)
20 Jumping lunges

CrossFit Home Workout

5 rounds for time of:

10 Burpees
20 Jumping lunges

CrossFit Mobility WOD

Knee pain can be super-multifactorial (it could even be your over extended back) but drink a ton of water, take your fish oil and take a crack at it.

CrossFit WOD

15 min AMRAP:
10 Weighted (65/95#) Step-ups (16/20″)
10 Pull-ups
5 Dips

CrossFit Home Workout

15 min AMRAP:
10 Step-ups holding weights (use dumbbells or milk jugs)
10 Push-ups
10 Crunches

CrossFit Mobility WOD

You’re going to need a truckload of trunk stability today!

Foundation of CrossFit

Class #2-Squats

5:00pm today

Review your squat form for the back squat, front squat, and overhead squat

Foundations WOD

“Jeremy”

21-15-9 reps of:

Overhead Squats
Burpees

CrossFit WOD

5 x 5 Back Squats

then

1 mile Run

CrossFit Home Workout

1 mile Run for time

Rest 5 minutes

1 mile Run for time

Keep both times within a 10 second range

CrossFit Mobility WOD

CrossFit WOD

4 Rounds of:

10 Knees-to-elbows
8 Turkish Get-ups (35/53#)
15 Box Jumps

CrossFit Home Workout

As many rounds as possible in 10 minutes of:

15  Air Squats
15 Pushups
15 Hollow Rocks

CrossFit Mobility

Protect that knee as you mobilize your hips today.

CrossFit WOD

Using a bar with 45# for women, 75# for men, complete 8 Tabata Rounds (32 total intervals of  :20 work/:10 rest):

1. Romanian Deadlift
2. Back Squat
3. Push Press
4. Hang Power Cleans

CrossFit Home WOD

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record total reps in the comment section below.

 CrossFit Mobility WOD

Race horses don’t make these adaptation errors, do you?

CrossFit WOD

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

CrossFit WOD

Today we review the deadlift series: Deadlift, sumo-deadlift, and cleans

The Foundations Deadlift WOD is:

5 Rounds of:

5 Deadlifts (75% of 1 rep max)
10 Ring Push-ups

CrossFit Home Workout

Griff

2 Rounds of:

800m Run
400m Run (Backwards)

If you do Griff, please send us a picture of your neighbors’ faces as you run past them backwards!

CrossFit Mobility WOD

Warning: This mobility WOD has footage of a pack of wolverines attacking K-Star’s butt.

Foundations Class

Today we will review the Press series:  Shoulder Press, Push Press and Push Jerk in every class

CrossFit WOD

As many rounds in possible in 8 minutes of:

10 Jumping Pull-ups
10 Push Presses (50% of 1rm)

CrossFit Home Workout

As many rounds as possible in 12 minutes of:

10 Push-ups
20 Air Squats
30 Sit-ups

CrossFit Mobility WOD

Test and fix overhead mobility and external rotation

CrossFit WOD

800 m Run
25 Kettlebell Swings 35/53 lbs
400 m Run
25 V-ups
200 m Run
25 Push-ups
100 m Run
25 Wall Balls 14/20 lbs
50 m Run

CrossFit Home Workout

10x 100m Sprints
Rest 2-3 minutes between rounds

 CrossFit Mobility

Hamstring flossing with TJ Murphy of Competitor and Triathlon Magazine