112713 WOD

BUY IN
3 Rounds
Row 200m
15 Medball C & J

WOD
Grace
30 Clean & Jerks 135/95

CASH OUT
5-5-5-5-5
Weighted Dips

112613 WOD

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No Classes Thursday or Friday. Have a happy Thanksgiving.
Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day on Tuesday or Wednesday. If you feel comfortable with the workouts show up at your normal times and workout w your regular group of people. That means no kids crossfit either.
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BUY IN
6 wall to wall runs
20 Air Squats
3 Burpee Sprints
15 Amens

Work up to front squat weight for the wod

WOD
20 Front Squats 205/145
30 Box Jumps 30/24
40 Kettlebell Swings 53/35
50 Pullups

CASHOUT
T-Spine LAX Ball Mob

112513 WOD

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No Classes Thursday or Friday. Have a happy Thanksgiving.
Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day On Tuesday or Wednesday If you feel comfortable w the workouts show up at your normal times and workout w your regular group of people.  That means no kids crossfit either.
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BUY IN
Row 500m
Burgner Warmup
10 PVC overhead squats
15 Medball Cleans

WOD
5 Rounds
15 Power Snatches 95/65
20 Wallballs 20/14

CASH OUT
3 x 30 sec Weighted Plank

WOD 112213

Squat Day
The Squat is one of our foundational movements. It is wonderful compound movement that utilizes the majority of the body. The Squat, particularly any weighted squat, increases overall strength unlike any other movement.

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood. 

“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you. - CrossFit Journal

We can and do put squats into our regular WOD's and to good effect I think. The struggle is the balance between speed, technique and weight.  So I'm going to be programming a squat day once week. This is a chance to work on technique, mobility, and push your strength in a bit more  controlled way than the hectic nature of a WOD.

It will be a lot of reps, and it will be heavy. Just view it as an experiment to see what you're capable of. You might be surprised and find out you love squatting heavy. I know I did.  --Clayton


BUY IN

2 Rounds

Row 200m

20 Windmills

10 Tuck Jumps
30 Sec Samson Stretch

WOD
Perform at full depth and perfect form. If you have to compromise your form then you've gone too heavy. You can work in pairs alternating back and forth as you go up.

1. Starting with an empty bar work up to a 3 rep max for today with small jumps.

2. When you've reached a 3 rep max keep going for a 2 rep max for today. Only 5% jumps at a time.

3. When you've reached a 2 rep max keep going for a 1 rep for today. Only 5% jumps at a time.

4. Drop down to 85% of today's 1 rep max and perform 10 reps in as few sets as possible.

Score this WOD with 3 RM/ 2 RM/ 1 RM/ # of Sets

CASH OUT

Roll out Hamstrings
Roll out Calves
Roll out Quads

WOD 112113

BUY IN
8 Wall To Wall Runs
5 Pushups
6 High Knees
5 Pushups
4 Burpee Sprints
5 Pushups

STRENGTH
Floor Press
5-5-5-5-5
(as heavy as you can each set. first working set will probably be about 80% of PR)

METCON
21-15-9 reps, for time of:
Medicine Ball Clean, 20 lbs
Handstand Push-up

MOBILITY

LAX Ball Pec Smash

WOD 112013

The Militia Box For Kids...Who said working out wasn't fun.
Every Tuesday and Thursday at 5:30, bring your kids if you're a member.
We will put your kids through a fun workout.

 

BUY IN
Row 300m
5 Inch Worms
2 Rounds
2 Toy Soldiers
5 Pull-ups
7 KB Deadlifts

WOD
7 rounds for time of:
7 Deadlifts, 225/155
7 L-Pullups

CASH OUT

LAX Ball Hamstring Tack and Stretch
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NO YOGA FOR THE NEXT 2 THURSDAYS!!!1

WOD 111913

BUY IN
3 Rounds
4 High Knees
5 HSPU
6 Hip Extensions

WOD 1
5 Rounds
200m Row
Rest 1 Min
(first 200m is your base line. Try to get the same time for each subsequent 200m. Keep track of the difference and add them together. Person with the most consistent times wins.)

WOD 2
3 rounds for time of:
3 Shoulder Press, 115/75 lbs
6 Push Press, 115/75 lbs
9 Push Jerks, 115/75 lbs
12 Sumo Deadlift High Pulls, 115/75 lbs

CASH OUT

Muscle Up Practice