300115

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Pictured Below: Luis, Coach Jen and Jess at Wodapalooza! Warm Up: Run 1,000/Row 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: FIT/COMP- Snatch, Heavy for day NOVICE- Snatch Technique WOD: For Time : COMP: 50 Wall Balls 20/14# 30-Power clean, 155/105# 15 muscle-ups FIT: 50 Wall Balls 20/14# 30-Power clean, 115/80# 15 Burpee Pull-ups NOVICE:…

WPD 270114

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PICTURED BELOW: Justin at 5:30am, getting work done on the rope climbs! Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 3 Front Lever Tuck – Demo 3- Wall Walks 8- Candle Sticks-Demo *Start working towards Hands down Strength: 12 Minutes to establish Push Press 6@9 WOD: For reps Every 2 minutes for as long as…

WOD 220115

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don't forget to rsvp for class if you're coming in! Pictured below: Julia from Maverick CrossFit performing walking overhead lunges under the lights at Wodapalooza! Warm Up: Row 1000/Run 800: 2RNFT:8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up…

WOD 200115

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PICTURED BELOW: Adaptive athletes competing at Wodapalooza. (Kevin Ogar pictured here) Pre-Game: Snatch Prep Warm Up: 3RNFT of: Run 200M 3 Pull-overs or L- SIT Pull-ups 3 Wall Walks 10-20 Second L-sit Hold Strength: 12 Minutes to establish NOVICE- 2RM Deadlift FIT/COMP- 2 RM Power Snatch *TNG, No pause in any position…