| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
- 2011 Sectionals Wods (6)
- 21-15-9 (6)
- Agility (3)
- AMRAP (87)
- Annie (1)
- Back Squat (37)
- Badger (1)
- Barbells for Boobs (3)
- Baseline (3)
- Bear Complexes (2)
- Bench Press (6)
- Benchmark WOD (2)
- Bet you didn't know (1)
- Body Weight (4)
- Box Games (6)
- CF Endurance (12)
- Chili-Cook-off (1)
- Christmas (3)
- Cleans (50)
- Coaches Challenge (19)
- Community WOD (1)
- CrossFit Total (5)
- Curtis Ps (1)
- Deadlift (29)
- emotional intelligence (5)
- Fight Gone Bad (2)
- Filthy Fifty (1)
- Foam Rolling (1)
- Fran (3)
- Front Squats (26)
- Functional Lifts (1)
- Girl Named WODs (18)
- Ground to Overhead (1)
- Gymnastics (6)
- Handstand (2)
- Health (2)
- Helen (3)
- Hero WOD (4)
- HFB (4)
- Hormones (1)
- Interval Training (5)
- JT (1)
- Karen (3)
- Kettle Bells (6)
- Ladder Training (2)
- Leadership/Personal Development (4)
- Member Highlights (2)
- Mental Capacity (3)
- Metcon (68)
- Mobility (2)
- Muy thai (3)
- Nancy (1)
- Nutrition (8)
- Olympic Lifts (21)
- Open Sectionals 2011 (1)
- Overhead Squats (18)
- P McQuitty (1)
- Paul Dayton Owens (1)
- Prowler (1)
- Pull-up challenge (6)
- Push Press (22)
- Ranch WOD (9)
- Recovery (4)
- Resisted Body Wieght (6)
- Rowing (19)
- Running (15)
- Shoulder press (21)
- Snatch (16)
- Spiritual (2)
- Split Jerks (10)
- Squat (2)
- Squats (14)
- Stones (1)
- Strength (10)
- Strength & Beauty (1)
- Strength Standards (2)
- Stretching/Tissue relaxation (2)
- Tabata (12)
- Team WOD (24)
- Thrusters (12)
- Training intensity (2)
- Training Principles (19)
- Treatment (1)
- Wall Ball (3)
- Zoi (1)
Archive
Metcon
Tuesday, April 05, 2011WOD
Dynamic mobility before the WOD
Five rounds for time of;
Kettle Bell Swings 12 reps 1.5/1
Pull-ups 10 reps
Goblet Squats 8 reps (use the same KB as used for the KB swings)
Post time to comments

Bryan in finishing the movement of a thruster!
Ring those bells!
Wednesday, November 03, 2010WOD
Dynamic mobility before the WOD
AMRAP in 12 minutes of;
KB Swings 15 reps 1.5/1 pood
Goblet Squats w/KB 10 reps
CTB Pull-Ups 5 reps (day 2 pull-up challenge)
Post time to comments
Foam Roll after the WOD

Concrete burpees get your knees GPP!
The sign up sheet is on the whiteboard for the RANCH WOD! Don't miss it! It's going to be a great time.
AMRAP
Thursday, April 22, 2010WOD
AMRAP in 12 minutes
Run 400 meters
KB One Arm Power Snatches 10 reps (5 ea arm)
Jump Switches 20 reps (10 ea leg)
Post rounds to comments
World Record Fastest Mile in a Bomb Suit
Check this out! I was talking with a friend and she mentioned his new world record. Sgt. Duff is a solider who is now stationed overseas. When I had heard what he had done, I just casually stated, "I bet he CrossFits." Sure enough, she showed me this video and story and that is exactly what he does as his GPP program. Sweet!
If you are planning to come to the POSE Running WorkShop Saturday, please notify us via email or by blogging. Remember to bring your favorite food to snack on afterward!
" It is the greatest reward to find yourself looking back down at the bottom of the mountain. What is your mountain?"
Split Squats
Monday, March 15, 2010WOD

Back Squats
Tuesday, February 09, 2010Back Squats 1-1-1-1-1-1

KettleBell Burpees
Tuesday, January 26, 2010WOD


1

Comments