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Thursday – April 17, 2014

Posted by on Apr 17, 2014 in Daily WOD | 0 comments


DAWN PATROL VS. P.M. CREW

 

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Classic CrossFit debate: Better to train before sun up or at sun down?

For many of us in the community this option really is not always available. We are slaves to the time clock. Therefore, our jobs, commitments, coaching and families dictate when and how long we can train each day and week.

http://www.theboxmag.com/crossfit-blogs/dawn-patrol-vs-p-m-crew/

WOD (Part 1):

Planks

90 Seconds Center

60 Seconds Right Side

90 Seconds Center

60 Seconds Left Side

 

WOD (Part 2):

“Metronome”

4 Rounds of:

1 Minute Max Burpees

1 Minute Max Sit Ups

1 Minute Max Air Squats

1 Minute Max Calories Row

Rest 1 Minute

 

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Hump Day – April 16, 2014

Posted by on Apr 16, 2014 in Daily WOD | 0 comments

OIL PULLING – THE HABIT THAT CAN TRANSFORM YOUR HEALTH

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Oil pulling is an ancient Ayurvedic remedy for oral health and detoxification. It involves the use of pure oils as agents for pulling harmful bacteria, fungus, and other organisms out of the mouth, teeth, gums and even throat.

http://yoganonymous.com/the-benefits-of-oil-pulling-why-i-love-it-how-to-do-it/

http://www.foodmatters.tv/articles-1/oil-pulling-the-habit-that-can-transform-your-health

http://wellnessmama.com/7866/oil-pulling-for-oral-health/

WOD (Part 1):

Wendler’s 5/3/1

Back Squat:  Wave B (Week 2)

Warm Up

80 x 3

85 x 3

90 x 3

 

WOD (Part 2):

“Tortoise Time”

50-40-30-20-10

Box Jumps 24″/20″

One Hand Russian Kettlebell Swing 70lb/45lb

(Divide the kbs up evenly between hands any way you like.)

 

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Tuesday – April 15, 2014

Posted by on Apr 15, 2014 in Daily WOD | 0 comments

  Lauren and Bella

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*Extra Warm Up

(As soon as you finish the “week’s” warm up, begin your 3 rounds.)

3 Rounds

500 meter row

1 minute rest between rounds

*Record the difference in time between fastest and slowest row  (ex.  1st row is 1:50, 2nd row is 1:56, 3rd row is 2:01….score is 11 seconds)

WOD:

“Snatch Complex”

5 sets of:

(not for time)

Power Snatch
Hang Squat Snatch
Squat Snatch
Overhead Squat

Do not drop between movements.

 

 

 


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Monday – April 14, 2014

Posted by on Apr 13, 2014 in Daily WOD | 0 comments

WHAT A DAY!!!

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Check out the entire album on our FB page.

WOD (Part 1):

5/3/1

Bench Press:  Wave A

Warm Up

75% x 5

80% x 5

85% x 5

 

WOD (Part 2):

5 Rounds

Run 200 Meters

10 Knees to Elbows

10 Push Ups

10 Wall Balls 20lb/14lb

*Compare results in Logsitall (Custom – 7/2/13 & 9/17/12).

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Saturday & Sunday: 4/12 – 4/13

Posted by on Apr 12, 2014 in Daily WOD | 0 comments

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Good luck to all our Diamond Spartan Competitors this weekend!!!

 

WEEKEND HOURS:

Saturday:  8am, 9am, 10 am

11am (OLY Only – everyone is welcome!)

Sunday:  9am, 10am, 11am

*Come on in and get your wod on.  Pick a wod from the whiteboard, make up a missed wod or just get working on that “strength” you’ve been missing!

 

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TGIF – April 11, 2014

Posted by on Apr 11, 2014 in Daily WOD | 0 comments

 

 

 

 


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(Now available at CFD)

WOD (Part 1):

Deadlift:  Wave A

Warm Up

75% x 5

80% x 5

85% x 5

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Check out Jackie all set and ready for her 280lb deadlift.

That’s right…. 280lbs!!!

WOD (Part 2):

 “Divisor”

3 Rounds

15 Sumo Deadlift High Pull (Kettlebell)  70lb/45lb

15 Burpees

3 Rope Climbs

 

 

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