Archive for the ‘CrossFit’ Category

Friday with Wodfather and James

Friday, April 18th, 2014

Team work at its best!

Team work at its best!

No matter how old or young, It feels so good to achieve a goal no matter how big or small.

No matter how old or young, It feels so good to achieve a goal no matter how big or small.

strength and beauty all in one.

strength and beauty all in one.

A true American stud!

A true American stud!

He didn't choose the thug life, the thug chose him.

He didn’t choose the thug life, the thug chose him.

Umm, not sure about this guy.

Umm, not sure about this guy.

Its been a fun week, lets end it on a good and let support our Masters and competitors this weekend.

140417 Thursday

Thursday, April 17th, 2014

masters 2

masters

Here is photos of some of our BadASS masters from yesterday! Tonight at 5pm the Masters regional wods will be announced. If you are here and not competing at the Festivus games this Saturday I would love to have some of you run through the wods so we can have some test data. This is gonna be a busy weekend! I will post wods at the gym tonight and if you get here early and they are not up yet then you can do one of the wods from the Festivus Games. Festivus games is at Paleo Fit Box in Sandy right across from the Fred Meyers, come support your crew starting at 9am on Sat.! We have quite a few competing so it should be lots of fun.

Next week I am going to start a new squat cycle for anyone who wants to join in. If anyone needs updated lifting programs then let me know and after this weekends madness is over I will get you set up.

10 MINUTE AMRAP

Wednesday, April 16th, 2014

image

Sounds like Kelli’s Rx.

Skill

Three attempts
P bar L sits
Post best time

WOD

10 min AMRAP

10 WB 20/14 to 10′ mark
10 power snatches 95/65

Post reps

Lift day

Monday, April 14th, 2014

image

If you are gonna lift, then do it right.

Lift (find a partner to lift with)
3-3-3-3
Bench press
Post load

WOD (this is not for master competitors) Masters must mod.

COMPLETE 2 ROUNDS FOR TIME:

185 lb Hang Power Clean – 5 reps
Sprint 100 yards
135 lb Push Press – 10 reps
Sprint 80 yards
Russian KB Swing 2 pood – 20 reps
Sprint 60 yards
40 lb Ball Slam – 30 reps
Sprint 20 yards

Rest 3 minutes between rounds.

Post round times to comments.

Monday

Sunday, April 13th, 2014

image

Check out this cool kat working on his tan. The sunglasses was not because of the sun but the reflection off of his skin. Before

And after

image

Skill

Prowler push down and back (parking lot)
Men 110# women 70#
Post time

WOD

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

140413 Sunday

Sunday, April 13th, 2014

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Send your good vibes Ayla’s way today! She is competing in her regional’s gymnastic meet in Montana this afternoon- Go Ayla!

Wod: make up day

GWOD

In honor of Ayla a gymnastic WOD

10 superman
10 HSPU
10 CTB
10 push press 95/65
10 weighted lunges 95/65
10 hollow core
10 burpees over bar
10 KTE
10 box jump-air squats (basically 2 squats at the top)
10 kb swings 1.5/1 pood

Saturday

Saturday, April 12th, 2014

image

Buy in

3-3-3
Lift complex
Dead lift, power clean, jerk.

Post load

WOD

400m run
10 ring pull-ups
10 OHS 95/65
200m run
15 ring pull ups
15 OHS
100m run
20 ring pull-ups
20 OHS

140411 Friday

Friday, April 11th, 2014

Let’s see what Claudio puts on the board today (-:

Happy bday Hung!!!!!

Thursday, April 10th, 2014

h skydive

Hung is 42 today! Hmmmm…….
warm up find a partner and do 42 tire flips together!

WOD: BRING SOCKS!

we are going to have a fun bday obstacle course set up which should include awesome fun things like rope climbs and jumping on or over things and maybe a wheel barrow race with a partner. Bring your fun face to the gym and celebrate your awesome coach Hung’s bday….he is also my amazing hubby and my kids way cool dad (-L

140409 Wednesday

Tuesday, April 8th, 2014

Lift: thrusters do 5 sets of 3 working up in weight as you go

Skills:
Pistol practice- to a box if needed
Double unders – get in 100-150

Three rounds for time of:
50 Kettlebell Swings (24/16 kg)
25 Burpees to 4″ Platform
(stack plates 4″ high and jump onto the plates – show full extension of hips and knees on top of the plates before descending into the next burpee)

wed wod