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Saturday 10/3 “Khufu” For time: 10 Power Cleans (205/145…
Saturday 10/3 “Khufu” For time: 10 Power Cleans (205/145 lbs) 20 Strict Handstand Push-Ups 30 Alternating Dumbbell Snatch (75/55 lbs) 40 Wall Ball Shots (20/14 lbs) 50 Calorie Row 40 Wall Ball Shots...
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10/07/2015 A. E2MON Shoulder Press x 2 reps 10 reps – bar 8…
10/07/2015 A. E2MON Shoulder Press x 2 reps 10 reps – bar 8 reps @ 50% 5 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 Reps @ 85% 2 Reps @ 90% B. Complete as many rounds and reps as possible in 8 minutes of:...
View Article10/23/2015 Every time the athlete drops the bar he/she must do…
10/23/2015 Every time the athlete drops the bar he/she must do 10 bar facing burpees. Metcon (Time) Rx 400m Run 30 Hang Cleans (95/65) 30 Push Press (95/65) 30 OHS (95/65) 400m Run Rx Plus 400m Run 30...
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10/31/15 Metcon (Time) The Great Pumpkin 400 m run to the…
10/31/15 Metcon (Time) The Great Pumpkin 400 m run to the pumpkin patch -Then- 3 to 4 Rounds: 200 m pumpkin run 13 pumpkin cleans 13 OH pumpkin lunges 13 pumpkin jumps 13 severed head swings (1.5/1pd)...
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6am- Getting the party started with Tanya Wagner and Julie…
6am- Getting the party started with Tanya Wagner and Julie Foucher!
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Come get your Fall Flavors on… Including pumpkin, sweet…
Come get your Fall Flavors on… Including pumpkin, sweet potato & butternut squash! WWW.EDESIAMEALS.COM Order by midnight!
View Article11/5/15 Gymnastics Skill: Pull Up 20 min pull up…
11/5/15 Gymnastics Skill: Pull Up 20 min pull up progressions –or– Strength: Weighted Pull Up 20 min to find: 5RM 3RM 1RM –Rest 5 minute– 10 min AMRAP 30 Double Unders 15 Snatches (75/55)
View Article11/20/15 Skill: Double Unders Practice 15 min — or — Metcon…
11/20/15 Skill: Double Unders Practice 15 min — or — Metcon (AMRAP – Reps) Double Under Tabata 20 min AMRAP ERx 5 cleans (155/115) 10 toes to bar 15 wall ball (20@12/16@10) Rx 5 cleans (115/85) 10 toes...
View ArticleTHIS JUST IN…. Crossfit Dojo will be open on Friday just for…
THIS JUST IN…. Crossfit Dojo will be open on Friday just for one class at 9am.
View Article11/30/15 Strength: Snatch/BackSquat E3MOM 3 hang power…
11/30/15 Strength: Snatch/BackSquat E3MOM 3 hang power snatches @ 75% then 10 back squats 2 hang power snatches @ ~80-85% then 10 back squats 1 hang power snatch @ ~85-90% then 10 back squats 1 hang...
View ArticleAttendance Challenge Nov 30-Dec 18th The athlete or athletes…
Attendance Challenge Nov 30-Dec 18th The athlete or athletes with the highest attendance will win a $15 store credit to be applied to either their membership or merchandise. You are allowed to come...
View Article12/7/15 15 min to practice Medicine Ball Skills Rest 5…
12/7/15 15 min to practice Medicine Ball Skills Rest 5 min Metcon (AMRAP – Reps) 15 min AMRAP Sit Ups Every 3rd minute, athletes run 200m
View Article12/16/15 Bench Press E2MOM 10 @ 50% 8 @ 60% 7 @ 70% 10 @ 50% 5…
12/16/15 Bench Press E2MOM 10 @ 50% 8 @ 60% 7 @ 70% 10 @ 50% 5 @ 75% 5 @ 80% 10 @ 50% 3 @ 85% 3 @ 90% 10 @ 50% Rest 5 min Metcon (Time) 10 x 25′ four cone shuttle 4 right 4 left 2 athlete’s choice
View ArticleHey everybody- It’s business as usual at the dojo tomorrow…
Hey everybody- It’s business as usual at the dojo tomorrow through Wednesday. Come work off that Christmas dinner and those holiday treats and be ready for the next wave of debauchery coming up next...
View ArticleMonday WOD 12/28/15 Metcon (Time) Rx 2 Rounds: 20 Overhead…
Monday WOD 12/28/15 Metcon (Time) Rx 2 Rounds: 20 Overhead Squats (95/65) 20 Toes to Bar 10 Squat Snatches (95/65) 10 (C2B/Pullup) Rx+ 2 Rounds: 20 Overhead Squats (115/80) 20 Toes to Bar 10 Squat...
View Article12/28/15 Metcon (Time) Rx 2 Rounds: 20 Overhead Squats…
12/28/15 Metcon (Time) Rx 2 Rounds: 20 Overhead Squats (95/65) 20 Toes to Bar 10 Squat Snatches (95/65) 10 (C2B/Pullup) Rx+ 2 Rounds: 20 Overhead Squats (115/80) 20 Toes to Bar 10 Squat Snatches...
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BarbellShrugged is a proud sponsor of New You Challenge! Check…
BarbellShrugged is a proud sponsor of New You Challenge! Check out their PodCast! http://daily.barbellshrugged.com
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