Power WOD
Make-up whichever lifts you missed during the week
CrossFit WOD
8 Rounds
2 Clapping Pull-ups
10m 1-hand DB OH Lunge (35/50)
2 2fer1 Wallballs
If You’re Happy and You Know It
Saturday, 4 August 2012 by
Jump and Run
Monday, 30 July 2012 by
Power WOD
Back Squat 3 x 3
Chin-ups 3 x Max Reps
CrossFit WOD
3 Rounds:
10 Jumping Lunges (55/75#)
800m Run
3 min Rest
Record time per round.
CrossFit Mobility WOD
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
Snatch and Grab
Thursday, 28 June 2012 by
Do NOT mess with the 9am class!
29 June 2012
CrossFit WOD
3 Rounds:
5 Power Snatches (AHAP)
Max reps strict chin-ups (palms facing)
then do
6 Rounds of:
10 Overhead Lunges (25/45# plate)
10 m Bear Crawl
10 KB Swings (53/70#)
CrossFit Home WOD
5 Rounds of:
20 m Bear Crawl
10 Overhead Lunges (hold something overhead)
15 Sit-ups
Mobility WOD
No More Teachers’ Dirty Looks
Sunday, 10 June 2012 by
Congratulation to Ashley for setting a 5-minute personal record in the half-marathon on Saturday! Now you know what your teachers do over summer vacation.
CrossFit WOD
5 rounds for time of:
8 Box Jump (20/24 in.)s
8 Overhead Lunges (25/45) lbs
8 Pull-ups
CrossFit Home WOD
Run 1 mile as fast as possible
Rest 3 minutes then do:
5 Rounds of:
8 Tuck Jumps
8 Lunges
8 Push-ups
CrossFit Mobility WOD
Tight calves:
1) Can cause knee pain
2) Limit your movement options in the bottom of movements like the split jerkand the squat.
3) Aren’t sexy
4) Can be one of the causes of a heel cord rupture.
5) Really make running POSE, feel not cool. And running should feel cool.
Jump and Lunge
Thursday, 17 May 2012 by
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.
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
Monday, 27 February 2012
Monday, 27 February 2012 by
Wendler Series
This week we are setting benchmarks for the Wendler series.
You will do one rep maximum lifts in Deadlift, Squat, and Shoulder Press
Bring your A-game. We only care how much you can do with PERFECT form.
Strength WOD
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
3@ 70%
2@ 80%
1-1-1 to establish 1 rep max
CrossFit WOD
8 min AMRAP
3 Strict Chin-ups (palms facing you)
10 Tactical Kettlebell Lunges (35/53#)
10 Kettlebell Thrusters (35/53#)
November 22, Brinton Neff–Champion!
Monday, 21 November 2011 by
Congrats to Brinton Neff
First place in his age group at the Turkey Triathlon!
- Brinton on the way to 1st Place in the 11-14 age group
- Steve, Brinton and Brandon at the Turkey Triathlon
CrossFit Workout of the Day
Walking lunge 30 meters
21 Pull-ups
21 Sit-ups
Walking lunge 30 meters
18 Pull-ups
18 Sit-ups
Walking lunge 30 meters
15 Pull-ups
15 Sit-ups
Walking lunge 30 meters
12 Pull-ups
12 Sit-ups
Walking lunge 30 meters
9 Pull-ups
9 Sit-ups
Walking lunge 30 meters
6 Pull-ups
6 Sit-ups
September 28, Friends of Friends
Wednesday, 28 September 2011 by
An old adage says you can judge a person by the company they keep. According to researchers, you are being influenced also by the friends of your friends.
Raenee makes a new friend guaranteed to improve your life!
Researchers have discovered that you are more likely to be obese if you have obese friends, and you are even being influenced by friends of friends.
The bottom line is that your friends matter. Everytime I workout with a class at CrossFit Mt Olympus I push myself harder than when I do the exact same workout alone. We are social animals and thrive in a supportive social environment.
Dr. Nicholas Christakis explains the reason for some of the trends.
CrossFit Workout of the Day
4 Rounds of:
50 meter Walking Lunges
50 Abmat Sit-ups
