Workout of the Day [WODs]

May 7th, Saturday

May 6, 2016 By Winston Thompson Leave a Comment

Yoga for Athletes 9AM. 10 and 11am CrossFit

This is a lot of work to get done. It’s harder in the beginning so get in there and get as many reps under your belt as quick as you can.

Extra Reading: How to Improve your Hip Mobility in the Squat

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

It’s Saturday, You can do this one with a Partner! There is a catch….

May 6th, Friday

May 6, 2016 By Winston Thompson Leave a Comment

05062016

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

Nothing too complicated for this HERO WOD just good ole fashioned Hard Work.

***Extra Reading***

The importance of Iron

Brian (Time)

3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#

In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011

To learn more about Brian click here

Tuesday, 2/17/2015

February 17, 2015 By Winston Thompson Leave a Comment

After some great skill work with the snatches, lets see if we can up the power output with some heavy thrusters. Keeping the core in check is a big key. There are several athletes that have double unders on the goat board. This will be a great time to practice. As your arms tire it will be even more important that you relax those shoulders and let the wrists spin that rope.

Extra reading: The truth about getting fit

Strength Work

Thruster (5x5x3x3x1x1) | Get heavier

CrossFit WOD

Five rounds for time:

50 double unders
20 ring push ups
10 pull ups