Power WOD
Deadlifts 3 x 3
3 x Max Rep Chin-ups
CrossFIt WOD
8 min AMRAP
5 Thrusters (65/95#)
5 Burpee Pull-ups
5 Bar-facing Burpees
A whole variety of burpees!
Wednesday, 14 November 2012 by
All New Power Hour
Wednesday, 26 September 2012 by
Need more power? Dr Andy now coaches a Power Hour at 5:30am every Thursday!
Power WOD
Deadlift 3 x 5
5 x 10m Resisted Sprints
CrossFit WOD
3 Rounds of:
3 Deadlifts (90% of Power Wod weight)
10 Sit-ups
15 Bar-facing Burpees
Dead Bear Burpees
Thursday, 23 August 2012 by
Power WOD
Back Squat 5 x 3
2x Max Rep C2B Pull-ups
CrossFit WOD
5 rounds
3 Deadlift @ 5 RM
20 meter bear crawl
10 Bar Burpees
CrossFit Mobility WOD
Free the first rib
Overhead Lunges and Atlas Burpees
Tuesday, 10 July 2012 by
Power WOD
10 x 10m Partner resisted Sprints
then do:
3 x5 Front Squats
3×2 Weighted Pull-ups
CrossFit WOD
4 Rounds of:
1 minute Overhead Lunges (25/45# plate)
1 minute Atlas Burpees (25/45# plate)
Rest 1 minute
Record reps per round and total reps
CrossFit Home WOD
5 rounds of:
1 minute Lunges
1 minute Burpees
CrossFit Mobility WOD
Heart Rate Up
Monday, 4 June 2012 by
CrossFit WOD
Beginner: 3 Rounds
Intermediate 4 Rounds
Advanced: 5 Rounds
50 Double Unders
10 Dumbbell Snatches
CrossFit Home Workout
As many rounds as possible in 10 minutes of:
5 Burpees
10 Sit-ups
CrossFit Mobility WOD
We often get asked what kind of shoes you should wear. The expert speaks:
Filet Mignon
Wednesday, 23 May 2012 by
CrossFit Portable Childcare Center
In anticipation of our future CrossFit Kids program, we are please to announce the opening of our portable child center! The child center is open anytime, so long as it isn’t being used for hammer strikes or flips for distance.
Our childcare center is now open!
CrossFit WOD
5 Rounds of:
10 Thrusters (65/95#)
20 Sit-ups
CrossFit Mt Olympus Home Workout
5 Rounds of:
10 Burpees
20 Sit-ups
CrossFit Mobility WOD
Open your filet mignon
Jeremy Spoke in Class Today
Tuesday, 8 May 2012 by
CrossFit WOD
Jeremy
21-15-9 reps of:
Overhead Squats
Burpees
Depending on ability level, the squats will range from a broomstick to 95#
CrossFit Home Workout
Jeremy
21-15-9 reps of
Overhead Squats (Broomstick)
Burpees
CrossFit Mobility WOD
Squat mobility part 1: Fix your hips
Introducing CrossFit Mt Olympus Home WODs
Sunday, 22 April 2012 by
Hey kids, you can play the CrossFit Mt Olympus Home Game! In addition to our normal CrossFit WOD, we’ll program one you can do at home with little to no equipment. These are perfect for days you don’t come in at home and shy athletes who hang out on the site while summoning the courage to come in and workout with us!
CrossFit WOD
50, 40, 30, 20, 10 Reps of :
Double Unders
Floor Wipers (55/75#)
Mobility WOD
Mobilize ankle and achilles tendon using the Mulligan technique
Home WOD
5 rounds for time of:
15 Burpees
15 Sit-ups
Easter Bunny’s Hangover
Sunday, 8 April 2012 by
CrossFit WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Wendler 5/3/1
Shoulder Press or Weighted Pull-ups
Mobility WOD
Wednesday, 14 March 2012
Tuesday, 13 March 2012 by
Wendler Strength Training
Week 2 Deadlift
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
Jeremy
21-15-9 Reps of:
Overhead Squats
Burpees
Burpees
