Author Archives: cpiazza

For Load: Push Press, establish a new 1 rep max Complete 5 rounds for time: 6 Snatch, 135/95 20 Double Unders

For Load: Front Squat, work up to a new 1 RM 5 Rounds for time: 6 Clean & Jerks, 135/95 6 Toes to bar

4 rounds for time: 15 Burpees 15 Step overhead walking lunge w/plate 15 Pull ups

“Foundations” 3 Rounds for time of: Run 400 meters 10 Deadlift, 155/95 20 Kettlebell Swings, 53/35 30 AbMat Sit ups

On the minute for 20 mins Odd: 10 Heavy Wall Balls, 20/14 Even: 40 Double Unders

For Load: Shoulder Press, 1-1-1-1-1 reps Push Press, 3-3-3-3-3 reps Push Jerk, 5-5-5-5-5 reps

It’s who we are: Seldom do I take the opportunity to use this blog as most blogs are intended. Rather, it is used to post our daily WOD or tips/techniques for self-rehab and mobilization or other CrossFit silliness. So, I …
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REMINDER: NEW CLASS TIMES START TODAY 7 a.m. WOD 8 a.m. WOD 9 a.m. Team Weightlifting Skill: Turkish Get-ups Complete 30 Turkish Get-ups (not timed) 12 Minute AMRAP: 10 Sumo-Deadlift High Pull (75/55) 10 Thrusters (75/55) 30 Double-Unders (3:1 singles) …
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Complete 2 reps every minute for 8 mins: Back Squat, 75% of 1RM ~then~ Complete for time: Run 800 meters 100 Push ups 100 Sit ups Run 800 meters Partition the push ups and sit ups as necessary.