Power WOD
Back Squat 3×5
Hang Power Clean 5×1
CrossFit WOD
6 Rounds
5 KB Swings, (53/70#)
Suicide Sprints (10, 20, 30 & 40m shuttle sprints)
Rest 1 minute between rounds
Mobility WOD
Turf toe?
Swing and Sprint
Monday, 3 September 2012 by
4 x 100m Plus
Wednesday, 15 August 2012 by
Power WOD
- Deadlift 3 x 5
- 2 x Max Rep Chin-ups
CrossFit WOD
10 dips
100m Sprint
20 Shoulder Press 45/65#
100m Sprint
30 Box Jumps (20/24″)
100m Sprint
40 KB 35/53#
100m Sprint
CrossFit Home WOD
10 Dips
100m Sprint
20 Push-ups
100m Sprint
30 Tuck Jumps
100m Sprint
40 Sit-ups
100m Sprint
Start collecting a few small items to use for home wods. We recommend having a jump rope and a place to do pull-ups. The cheapest we have seen is ProSource Exercise Fitness Gymnastic Rings
Mobility WOD
Bring Your Running Shoes
Tuesday, 8 May 2012 by
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
Get the monsters out of your basement
Tuesday, 24 April 2012 by
CrossFit WOD
Power Hour
Squat Snatch 5-5-5-5-5
Home CrossFit WOD
As many rounds as possible in 12 minutes of:
1 min Plank Hold
100 m Sprint
CrossFit Mobility WOD
Today’s mission is to spend some time improving the most critical position in strength training and strength sports, the bottom position.
December 09, Schedule Changes Coming!
Thursday, 8 December 2011 by
As we enter the busy holiday season, we want to do everything we can to get you a workout.
Tracy will take off her training wheels and begin teaching her own class on Fridays at 3:30!
- CrossFit Mt Olympus can make you THIS happy!
Each class will still last an hour, but a new one will start every 30 minutes instead of on the hour. This will allow one group to warm up and cool down while another does the workout of the day.
Check the Class Schedule for updates. We will experiment with a new schedule this Friday and possibly roll it out for other evening classes. Please let us know what you think and how it works for you.
CrossFit WOD
10 Pull-ups
1 x 10 m Sprint
9 Pull-ups
2 x 10 m Sprints
8 Pull-ups
3 x 10 m Sprints
7 Pull-ups
4 x 10 m Sprints
6 Pull-ups
5 x 10 m Sprints
5 Pull-ups
6 x 10 m Sprints
4 Pull-ups
7 x 10 m Sprints
3 Pull-ups
8 x 10 m Sprints
2 Pull-ups
9 x 10 m Sprints
1 Pull-up
10 x 10 m Sprint
November 03, CrossFit Workout of the Day
Thursday, 3 November 2011 by
CrossFit Workout of the Day
Four rounds for time of:
Run 400 meters
50 Air Squats
Power Hour
Practice full Squat Snatch
30 Reps for Time
CrossFit Mamas
Continue working on Level I skills
August 02, Hydration
Monday, 1 August 2011 by
People, it’s HOT out there even with all this rain. It’s important to stay hydrated!!
You should drink one ounce of water for every two pounds of bodyweight normally. When you’re training hard or it’s this hot, shoot for even more. Your interstitial fluids need replenishing.
Workout of the Day
Max Effort Clean & Jerk
You will have exactly 4 minutes to set a max effort clean & jerk
Just for fun, we’ll also do:
Max Effort 400m Sprint
July 22, Home Equipment
Friday, 22 July 2011 by
What equipment do you have at home? You should at least have the basic necessities for mobility workouts: a band and three Happy Fun Balls (2 of them are taped together).
In addition, I have a speed rope, abmat, rings and foam roller. This forms a basic set of gear I can use to get a decent workout on the days I can’t come in to CrossFit Mt Olympus.
We will put in an order next week. Let us know if you’d like foam rollers, abmats, or mobility bands. We already have Happy Fun Balls.
Remember, every day doing a mobility workout is extra points towards the challenge, so get on it! (www.mobilitywod.com)
Jenna helps Brandon find his happy place!
Workout of the Day
Sprints (100% effort)
50 m
Rest 2 min
100 m
Rest 2 min
200 m
Rest 2 min
400 m
Rest 3 min
800 m
July 08, Personal Records
Friday, 8 July 2011 by
One of the greatest benefits of CrossFit is that almost everything is measured. You know if you’re getting stronger because you lift more weight, you know if you’re faster because you run a mile in less time. Even though yesterday was a training day, not a benchmark day several people set personal records (PRs) in the deadlift.
Dr Andy raised the bar with a PR 405 pound deadlift and nearly everyone followed with a PR. Even though we don’t deadlift everyday, everyone is stronger. We love how that works!
Efforts like this inspire us! We promise to give you everything we have, and ask that you give us everything in return. Thanks for holding up your end.
Tracy pulls an even 200 pound PR!
Jenny bumps it up to 217 pounds!
Alex does for 290 pounds for a set of 2!
Sam lifts a heavy 247 pounds!
Workout of the Day
5 Rounds of:
200m Sprint
25 Push-ups
July 05, Get Your Run (and bike) On
Tuesday, 5 July 2011 by
Our intrepid running coach will be holding additional endurance workouts!
Brandon will be hosting a cycling workout on Wednesday night at 7:30 and an additional running workout on Thursday night at 7:30!
Why, because we want you to run faster! You don’t need our help to run slowly, anyone can do that.
Just for inspiration, here is Roger Bannister breaking the 4-minute mile barrier
Workout of the Day
3 Rounds of:
12 Front Squats (85/135)
12 Burpee Pull-ups
Endurance Workout of the Day
5 Rounds of:
20 Box Jumps
100m Sprint
1 minute rest
