140930

Open Injury Forum w/ Dr Arnold

Open Injury Forum w/ Dr Arnold

STRENGTH:
FRONT SQUAT CYCLE – WEEK 6
3@70%; 3@80%; 3(+)@90%

ACCESSORY:
100′ HEAVY SLED DRAG
100′ SHUTTLE SPRINT
10 MED BALL GROND 2 SHOULDER
3x

WOD:
10 WALL BALLS 20#/14#
10 BURPEES
**10MIN AMRAP**

140929

Happy Birthday Stacy!!

Happy Birthday Stacy!!

STRENGTH:
STRICT PRESS – WEEK 6
3@70%; 3@80%; 3(+)@90%

ACCESSORY:
4×6 REVERSE GRIP BENCH PRESS
3×30 SHOULDER TAPS

WOD:
STACY BDAY WOD
0-2MIN: 35 HANG CLEANS 115#/75#
2-5MIN: 100 DOUBLE UNDERS
5-9MIN: 100 FLUTTER KICKS 4CT
9-12MIN: 500M RUN

140926

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STRENGTH:

BACK SQUATS – WEEK 5
5@65%; 5@75%; 5(+)@85%

SKILL:
EMOM FOR 10MIN
6 BAR KIPS + 6 HOLLOW ROCKS

WOD:
50 AIR SQUATS
15 CLEAN & JERKS 135#/95#
30 AIR SQUATS
10 CLEAN & JERKS 155#/105#
10 AIR SQUATS
5 CLEAN & JERKS 185#/125#

140925

Crowbar's newest team member - Brian

Crowbar’s newest team member – Brian

STRENGTH:
TAKE 12MIN TO FIND A HEAVY TRIPLE SUMO DEADLIFT

WOD I:
1 RUSSIAN KB SWING + 1 BURPEE
2 RUSSIAN KB SWINGS + 2 BURPEES
3 RUSSIAN KB SWINGS + 3 BURPEES
**5MIN LADDER; REST 2MIN, THEN,**

WOD II:
200M RUN
20 BOX JUMPS 24″/20″
3 MAN MAKERS 55#/35#
5x

140924

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STRENGTH:

12MIN TO FIND A 1RM SNATCH BALANCE

GYMNASTICS:
BEGINNING OF NEW PULL UP CYCLE

WOD:
100M SUITCASE CARRY (HEAVY AS POSSIBLE; @50M SWITCH ARMS)
25 DOUBLE UNDERS
5 WALL WALKS
4x

ARROSTI – OPEN INJURY CLASS

Airrosti_logoRC

Please join Dr Matt Arnold from Arrosti Rehab Centers for an open injury forum on Saturday, September 27th at 9am. He will cover common CrossFit injuries and ways to rehab and recover from them. Injuries include knee/shoulder/ankle/hip pain and more. If you have a specific injury he will be happy to cover that as well. Make sure to bring all questions and concerns with you. Look forward to seeing you all there!

140923

Mingle with fellow CrossFitters at a cool new spot!!

Mingle with fellow CrossFitters at a cool new spot!!

STRENGTH:
FRONT SQUATS – WEEK 5
5@65%; 5@75%; 5(+)@85%

WOD:
2 SQUAT CLEANS 135#/95#
2 CHEST CLAPPING PUSH UPS
4 SQUAT CLEANS
4 CHEST CLAPPING PUSH UPS
6 SQUAT CLEANS
6 CHEST CLAPPING PUSH UPS
**7MIN LADDER**

MOBILITY:
2MIN FOOT2WALL GLUTE STRETCH (1MIN R/1MIN L)
2MIN SHOULDER CHEST PUMP STRETCH
6MIN FOAM ROLL

140922

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STRENGTH:

STRICT PRESS – WEEK 5
5@65%; 5@75%; 5(+)@85%

ACCESSORY:
A) BENCH PRESS – 5×5
B) 3x100M SPRINT

WOD:
21 T2B
15 DB SNATCH R
9 HSPU’S
REST 1MIN
9 HSPU’S
15 DB SNATCH L
21 T2B

140919

Don't get caught slippin the Saturday at CrowBar

Don’t get caught slippin Saturday at CrowBar

STRENGTH:
BACK SQUATS – DELOAD
5@40%; 5@50%; 5@60%

ACCESSORY:
WORK TO A HEAVY TRIPLE SINGLE ARM KB OHS (EACH ARM)
3×6 RENEGADE ROWS – HEAVY AS POSSIBLE (L/R=1REP)

WOD:
LADDER….
2 HANG POWER SNATCH + 2 OHS 95#/65#
2 BOX JUMPS ON AND OVER 24″/20″
2 HANG POWER SNATCH + 2 OHS 95#/65#
4 BOX JUMPS ON AND OVER
2 HANG POWER SNATCH + 2 OHS 95#/65#
6 BOX JUMPS ON AND OVER….
**10MIN AMRAP**

140918

This Saturday 11am put in the extra work with your coaches

This Saturday 11am put in the extra work with your coaches

STRENGTH:
TAKE 15MIN TO FIND A HEAVY DOUBLE BENCH

GYMNASTICS/SKILL:
5 SKIN THE CATS
10M HS WALK
3x

WOD:
6 SDHP 115#/115#
8 T2B
10 ALT. PISTOLS
5x