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Tag

power snatch

Super Sunday 2015

WOD: Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 AMRAP 5-4-3-2-1: 10 Pull-Ups 10 Hand-Release Pushups 10 Power Snatches (75/55) Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1
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Broken Wings

WOD Push Press 3-3-3-1-1-1 As heavy as possible Metcon: Open WOD 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps
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Can’t Fight This Feeling

Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Complete 5 Rounds (not timed) 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Sn
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Time After Time

Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD  Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Us
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Owner Of A Lonely Heart

Holiday Week Schedule New Year’s Eve Day  - last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 As heavy as
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Islands In The Stream

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 B
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Chariots Of Fire

CFD Holiday Party is TOMORROW NIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible up to a 1RM Metcon: For Time: 15 Power Snatches (115/75) 30 Lateral Bar Jumps 9 TTB 12 Power
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Just Like Starting Over

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: Complete 4 Rounds 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work up as heavy as possible Me
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And We Danced

Congratulations to yesterday’s CrossFit Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible M
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Once Saw A Movie

THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC!  We raised over $1500 in less than a week! WOD Skill 10 minutes of Double Under practice Strength: Power Snatch 1 rep at 60 % 1 rep at 60 % 1 rep at 60 % 1 rep at 60 % 1 rep
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