DT as RXed by 2010 CF GAmes Champ, Graham Holmberg.  Note the differences between high rep dls, cleans and push jerks and heavy, heavy singles and doubles.

Warm Up: Foam Roll SMR, Block Run Easy, PE Class Joint Mobility, , Block Run Faster

Skill: High Rep Deadlift, Hang Clean, Push Jerk

WOD: Fast DT

5 Rounds for Time of:

12 Deadlift (135/95)

9 Hang Clean

6 Push Jerks

Cool Down: Lax Ball/ Foam Roll

(From Chris G)

“All parts of the body which have a function, if used in moderation and exercised in labors in which each is accustomed become thereby healthy, well developed, and age more slowly, but if unused and left idle, they become liable to disease, defective in growth and age quickly.”

 

Hippocrates, circa 400 B.C.

Warm Up: 3 x  15 GHD, 20 Squat Jumps, 250 m Row

Skill: Turkish Get Up, Push Up, Air Squat

WOD: 16 minute AMRAP

8 TGU (4R-4L @ 53/35)

8 Pushups

16 Air Squats

Cool Down: Lax Ball Pec. Shoulder, Band Shoulder Mob

 

 

Warm Up: 3 x 15 Pushups, 20 PVC Good Mornings, 25 PVC Overhead Squats

Skill: Deadlift

WOD: Deadlift 3, 3, 3, 3, 3

Cool Down: Green Band Hip/Ham Mob

Yes, we play hard at the sport of fitness– But if you are just starting out….know that we scale our program to be accessible to every fitness level.    Can you do a pushup? A pullup? A muscle Up or heavy squat? Sprint around the block?  If you can , we make you faster and more efficient. If you can’t, We will meet you where you are today and take your fitness farther than you have ever dreamed.

Warm Up: Junk Yard Dog Warm Up

Skill: Wall Ball, Butterfly Kip/Gymnastic Kip

WOD: For Time

40 Wall Ball Shots (20/14)

20 Pullups

30 Wall Ball Shots

15 Pullups

20 Wall Ball Shots

10 Pullups

10 Wall Ball Shots

5 Pullups

Cool Down: Wall Squats, Lax Ball Shoulders

Warm Up: 5 min. SMR, Team Med Ball Juggling

Skill: KBell Push Press, SandBag POSE running, Sandbag Situps

WOD: For Time in Teams of Two, Teams complete laps together and work one partner at a time on the other movements:

650m Run

200 American KB Swings (53/35)

650m Sandbag Carry (35/20 EACH)

150 KBell Push Press (53/35)

650m Farmers Carry (2 x 53/35)

100 Sandbag Situps (35/20)

650m Run

Cool Down: Goat Hunting

We are so excited to welcome Danielle and Victor M’s son, Max, into the world.  He arrived yesterday afternoon and both he and his mother are doing well.  (Not a big surprise, as Danielle was crushing WODs up until the day before).  Just so happens that Max shares his birthday with our Garage Pioneer and Board Member, Jim G.  Great timing, Max!

Warm Up: Hip Mob, KB Warm Up

Skill: Back Squat, Burpee

WOD: 4 Rounds for Time of:

5 Back Squats (75% 1RM)

25 Burpees

Cool Down: Hip Mob, Lax Ball Pecs

We are here to help you reach your full potential as an athlete and human being.  Your development is everything to us.  We are very proud of the results that your hard work here is producing.  You are the marketing department.

Warm Up: 2 x 500m Row, 20 Wall Lunges

Skill: Power Clean, Gymnastic Kip

WOD: Every Minute on the Minute for 12 Minutes:

2 Power Cleans (165/105)

5 Pullups

Cool Down: Box Pigeon, Bicep/Pec Band Mob

Warm Up: 3 x through 10 GHD SitUps or Toes to Bar, 150m ski, 20 Box Step Ups,

Skill: Box Jump, Ring Pushup, POSE

WOD: 20 minute AMRAP of:

10 Ring Pushups

20 Box Jumps (24″/20″)

230m Run

Cool Down: Couch Stretch

Warm Up: 5 min. Foam Roll, ATF 2 x Lunges, Roving Plank, Frankenstein Walk, Spiderman Crawl

Skill: Rope Climb, Front Squat

WOD: From CrossFit.com, For Time:

135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
and so on with squats descending by 1 rep per round and 1 climb per round until…..
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

 

Cool Down: Lax Ball Forearms, Box Pigeon Mob

Warm Up:  Pond Run then 1 min active shoulder hang/1min handstand, :45/:45, :30/:30.

Skill: POSE, Strict Press

WOD: Press 7 reps @ 50%1RM, 7 reps @ 50%1RM, 5 reps @65%1RM,5 reps @75%1RM,5 reps @85%1RM

rest 2 min. minimum between sets, rest 5 minutes, then:

1 mile run for time

Cool Down: Calf Mob, Lax Ball Shoulder