Monthly Archives: July 2014

STRENGTH Push Press – 1RM METCON (For Time:) 1000 Meter Run 50 Goblet Squat @50/35# 30 Ring Dips

STRENGTH 50% Bar Weight + 25% Band Tension, Box Squat OTM- 10×2 METCON “Air Force WOD” (For time) 20 Thrusters @95/65# 20 SDHP @95/65# 20 Shoulder to Overhead @95/65# 20 OHS @95/65# 20 Front Squat @95/65# *At the top of each minute you must put the bar down and perform 4 burpees before continuing. TheContinue reading “FRIDAY”

Don’t forget to get your Maggie shirt to help Maggie out on her travel to the Granite Games in Minnesota. STRENGTH Power Snatch OT:45 @70% – 12×1 METCON (For time) 20 Deadlifts @225/155# 50 sit ups 20 Deadlifts @225/155# 35 V-ups 20 Deadlifts @225/155# 20 T2B

CONDITIONING 1k row 100 double unders 1 mile run

Paleo Bacon-Pesto Stuffed Burgers! Tools You’ll Need: Baking sheet Aluminum foil Spatula Measuring spoon Sharp knife Mixing bowl Ingredients: 1 lb. organic ground beef 4 tablespoons of Paleo pesto 5 strips of uncured bacon (cooked and diced) 1 tablespoon Montreal Steak spice Steps: Cover your baking sheet with aluminum foil. Set aside. Set broiler onContinue reading “TUESDAY”

Everyone always asks how much protein should I be eating. Chances are you are not eating enough and not eating at the right times. Check out this article from http://rhodeblocks.com/youre-eating-wrong-amount-protein-wrong-time/ STRENGTH OHS 1RM METCON (12 Minute AMRAP) 7 Thrusters @155/115# 14 KB Swings @50/35#

METCON (For Time) 50-calorie row 50 GHD sit-ups 50 wall-ball shots @20/14# 50 box jump overs @20/14# Each partner must complete the full workload

STRENGTH Shoulder Press with straight bar against doubled Micro Mini or Mini Bands METCON (10 Minute AMRAP) 30 Double Unders 5 Muscle Ups

We will be starting to take orders for Maggie’s t-shirts. Maggie qualified to go to Minnesota for the Granite Games. We are using the money from these shirts to help her with her travels. The shirts will be in a girl cut shirt and the Unisex (guys) shirt for $28. STRENGTH 1. Box Jump fromContinue reading “THURSDAY”

Have you ever wonder what the muscle soreness and stiffness really is. Well it’s called fuzz. Your muscle are big sliding surface on top of other sliding surfaces. When they are not sore or stiff the muscle will slide with ease. The fuzz acts as an adhesive that doesn’t allow you muscle to move asContinue reading “WEDNESDAY”

A breakfast meal can be hard to get in, due to time or just not feeling like making food that early. One of my favorite things to make is a breakfast frittata. They are easy, have many ways to change the flavor and if you make enough the frittata will last a few days givingContinue reading “TUESDAY”

STRENGTH Floor Press @70% – 8×3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close) METCON (10-9-8-7-6-5-4-3-2-1 reps for time) Cleans @135/95# Burpee Box Jumps @24/20″ HSPU

STRENGTH 1RM 3 sec Pause Front Squat METCON (21-15-9-6 reps for time of) Power clean @135/95# Burpee C2B pull-ups

STRENGTH Snatch – 1RM METCON Partner WOD (AMRAP in 5) 10 KB Alt Snatch @50/35# 10 Box Jumps @24/20# rest 1:00 (AMRAP in 5) 15 cal Row 10 Burpees rest 1:00 (AMRAP in 5) 10 Toes 2 Bar 10 KB Squat Cleans 50/35# *Score = Max Reps + Reps Rounds *must alternate rounds

I thought I would do a throw back THURSDAY on here. This is our very first competition in 2010. This was the CrossFit Sectional. It’s what the open is now. Enjoy seeing us as CrossFit babies. STRENGTH Reverse Band (Light/Monster Mini) Floor Press 1RM METCON Last done on 4/28/2014. LET PR!!! “Diane” (21-15-9) Deadlift 225/155#Continue reading “THURSDAY”

Again thanks for the rower!!! Here is a great article of some stuff you may have heard us mention to you about rowing. http://www.boxlifemagazine.com/training/tips-to-improve-your-rowing-technique courtesy of http://www.theboxmag.com STRENGTH Back Squat @75% – 10×2 METCON (10 Rounds for Time:) 10 KB swings 70/50# 10 Pistols

STRENGTH L-Sit Hold (2 rounds of 20 on 10 off at each station) Ring L-hold Pull up bar LHold Platform L-Hold Paralette L-Hold METCON “Fran” (21-15-9) Thruster @95/65# Pull-ups

We can not even begin to say how thankful we are for our great new toys. The only reason any of this is possible is because we have all of your support! Our way of saying thank you for our new rower is break it in right with Fight Gone Bad. STRENGTH Squat Cleans OT:45Continue reading “MONDAY”

STRENGTH Box Back Squat 1RM METCON (21-15-9:) OHS @95/65# Toes to Bar CORE KB Oblique Crunches – 3×20 Per Side

Our very own Maggie Kerrigan qualified for The Granite Games. Maggie will be traveling to Minnesota for the Granite Games and we would like to help with the trip. We are going to design a special shirt and sale it as a fund raiser for some extra money to help get Maggie to Minnesota. IContinue reading “FRIDAY”

If you noticed we have a fridge full of FitAID for sale. FitAID is the premier, paleo friendly performance and recovery beverage made specifically for athletes. FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. With things like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, BContinue reading “THURSDAY”

STRENGTH Rear rack jerk 1RM METCON (For time) Run 800m (2 rounds) 10-8-6-4-2 Power cleans 225/155# Muscle ups Then Run 800m

The good old fashioned Chicken Strip, Paleo Style! Courtasy of http://fastpaleo.com/recipe/baked-chicken-strips/ Ingredients 2lbs Organic Boneless Chicken Chicken Breast 1/2 c coconut oil or bacon fat (melted) 3/4 c almond flour (fine ground) 2 tbsp Old Bay Seasoning Salt (to taste) Step 1 Cut chicken into thin strips, approx. 1/2″ thick, place in a large glassContinue reading “TUESDAY”

TRACK DAY!!! STRENGTH Power Clean OT:45 @70%, 12×1 CONDITIONING 1000 meter run Rest 3min 10×300 (150m sprint, 100m jog, 50m walk) Rest 3:00 1000 meter run

STRENGTH 3 Push Jerk OTM for 8 @50% of split jerk 1RM *this should be light it’s a speed day METCON “Mary” (20 Minute AMRAP) 5 HSPU 10 Pistols 15 Pull Ups

HAPPY 4th of July!! *REMEMBER TODAY THERE IS ONLY A 9AM and 10AM class. METCON (For time) 800 meter run 30 burpees to target 400 meter run 20 burpees to target 200 meter run 10 burpees to target *target is guys touch higher pullup bar and ladies touch lower bar.

SCHEDULE CHANGES FOR THE 4TH. ON FRIDAY THERE WILL ONLY BE A 9AM AND A10AM. YOU WILL SEE THESE TO CLASSES ON THE WODHOPPER AND ALL OTHER CLASSES CANCELLED. THE COOL THING ABOUT THESE TWO CLASSES ARE THAT THERE IS NO CAP ON AMOUNT OF PEOPLE THAT CAN COME. ONLY RULE IS IF HOU WANTContinue reading “THURSDAY”

This is a side dish that KJ and his family tried out, they said it was amazing. If anyone has tried any paleo dishes from somewhere and they were worth sharing send the recipe/website to us and we will post them on here for everyone to try. Ingredients: 1 head cauliflower, grated 1 package, shittakeContinue reading “WEDNESDAY”

STRENGTH OT2:00 – Floor Press, 7×1 look to PR on last set ACCESSORY Band Pull Aparts, 3×30 METCON (15-12-9 reps for time) Clean and jerk 135/95# Bar muscle ups