Power WOD
Find your 1 rep max Power Snatch
Conditioning WOD
Row, 750 m
10 Pull-ups
20 Sit-ups (20/14# medicine ball)
30 Medicine Ball Cleans, 20/14 lbs
40 Hollow Rocks
50 Double Unders
Run, 400 m
05 March 2013
Monday, 4 March 2013 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
Thrusters and Sit-ups
Thursday, 16 August 2012 by
For those running the Tiny Tim’s Toy Factory 5k on Saturday we will leave from the gym at 6:00am. You can register through today online, or at the race.
For those of you who DON’T run the 5k, we will be doing a fun little WOD on Saturday called “Worse than a 5k” to celebrate Turbo (and Kai’s) birthdays It will involve sleds.
17 August 2012
Power WOD
Back Squat 5 x 3
Bar Muscle-up Practice
CrossFit WOD
8 min AMRAP
8 Thrusters 65/95
15 Sit-ups
Mobility WOD
Fix that bound down shoulder
Hennie Mullers
Sunday, 5 August 2012 by
Monday, 7 August 2012
Hennie Muller was a South African rugby player nicknamed “The Greyhound” for his exceptional speed, developed through his eponymous workout.
Power WOD
Back Squat 3 RM
Max Chin-ups x 3
CrossFit WOD
Beginner: 1 set (3 sprints); Intermediate 2 sets (6 sprints); Advanced 3 sets (9 Sprints)
- 15 Squats
- 15 Sit-ups
- 15 Push-ups
- Hennie Muller Sprints (Sprint the width on Rnd 1, length on Rd2 and diagonal on Rd 3 of a rugby pitch. Jog the other 2 segments)
1 min rest between each run.
Record total time.
Mobility WOD
High Jump
Tuesday, 31 July 2012 by
Weightlifting: an Olympic 2012 expert’s guide – video
Hannah Powell, the current holder of the British weightlifting women’s Under-23 records in the 48kg class, explains the difference between the two disciplines, the snatch and the clean-and-jerk. She also explains the basic rules of the sport, the importance of stance for lifters, and how to tell when a lifter is really on form
01 August 2012
Power WOD
Deadlift 3×5
3 x 5 Weighted Dips
CrossFit WOD
9min AMRAP
3 Overhead Squats
3 Box Jumps (24/32)
10 Sit-ups
CrossFit Mobility WOD
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
Kettlebell Michael
Sunday, 29 April 2012 by
CrossFit WOD
Kettlebell Michael
Today we’re doing the hero workout “Michael” but substituting kettlebell swings for back extensions. If you want to do the traditional benchmark, feel free.
3 Rounds of:
800m Run
50 Sit-ups
50 Kettlebell Swings (35/53#)
CrossFit Home WOD
5 Rounds of:
10 Push -ups
20 Squats
30 Sit-ups
CrossFit Mobility
Brian McKenzie of CrossFit Endurance talks about how to warm up for a run
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
Monday, 02 April 2012
Sunday, 1 April 2012 by
CrossFit WOD
2 Rounds of:
400 m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Rest 2 minutes between rounds. Record total time
Wendler 5/3/1
5-5-5
Shoulder Press and Back Squats
Weights will be determined by your starting point.
Talk with your coach if you need to print out the spreadsheet.
