Workout of the Day 6/18/2015 – Thursday
Power Clean + 3 sec. Pause Front Squat 1
Take 15 minutes to establish a 1RM.
Back Squat 1RM
Take 20 minutes to establish a back squat 1 rep max. If you’ve never gone heavy, err...
Barbell is Back!!!!
12 Week Cycle
Start Date: Week of July 6th
End Date: Week of September 28
(technically, this is the 13th week, but we will use to retest)
Because this is a 12 week cycle, I would ask you to try and commit for those 12 weeks. Try and come at least 2 times a week. Saturdays...
Many years ago when LAX CrossFit was in its infancy and CrossFit in general was still pretty new, there weren’t many resources around to show us pull-up progressions or Snatch techniques. Many times members would just stay after class and try to figure out how in the hell its possible...
Q: Will the main class kill me?
A: No. Like any other class new skills and prescribed weight will be scaled to achieve the intensity needed for the workout. Just let the coach know that you’ve recently transitioned so they have a better understanding of where you’re at.
Q: What do...
Workout of the Day 6/12/2015 – Friday
Bench Press 5-5-5-5
ME Strict Pull-Ups
Perform the pull-ups between each set of bench press.
100 Double Unders
50 Overhead Squats (95#/65#)
40 Wall Balls (20#/16#)
30 Power Snatches
20 Toes to Bar
Workout of the Day 6/11/2015 – Thursday
Hang Clean 3-3-2-2-1-1
Receive in full squat.
5 Handstand Push-Ups
15 Overhead Squats (95#/65#)
Front Squat 5-4-3-2-1-1 @ 3211
Tempo is 3 seconds down, 2 second pause at...
There are a bunch of studies and blog posts out there on the internets regarding whether squatting is related to your vertical and/or box jump height. Some say there is no question that heavy back squats can improve your box jump height and/or vertical like this one, and others say the...
Weaver’s dedicated TWINS WOD came and went, but some images will last a lifetime…
Workout of the Day 6/9/2015 – Tuesday
Hang Snatch 3-3-2-2-1-1
Receive in full squat.
12 Single Arm KB Thrusters (1 pd/.75 pd)
8 C2B Pull-Ups
Workout of the Day 6/8/2015 – Monday
Back Squat 4 x 6 @ 75%
60′ Broad Jump
Score number of jumps to travel 60′ for each set.
10 Hand Release Deadlifts (135#/95#)
30 Double Unders
60′ Bear Crawl
Hand release is...
Workout of the Day 6/5/2015 – Friday
10′ Handstand Walk
1 L-Sit Rope Climb
30 Squat Cleans (95#/65#)
Time Cap: 30 minutes. If you’ve recently graduated from CF 101, you can choose...
Workout of the Day 6/4/2015 – Thursday
Hang Power Clean 2-2-2-2-2-2
15 NPUBBJ (24″/20″)
12 KB Snatches (1.5 pd/1 pd)
Back Squat 5 x 3 @ 3211
Tempo is 3 seconds down, 2 second pause at the bottom, 1...
Workout of the Day 6/3/2015 – Wednesday
Back Squat 4 x 7 @ 70%
3 Rounds – AMRAP 1:
Wall Balls (16#/14#)
Rest 1 minute between each 1 minute round. Score each minute’s reps and total reps.
2 Rounds – AMRAP 4:
Push-up Challenge starts tomorrow. Who’s in? More details are here.
Workout of the Day 6/1/2015 – Monday
Back Squat 4 x 7 @ 65%
Box Jump 3 x 5
Alternate between back squat and box jumps. Use a box height that is challenging but doable for 5 reps with...
Let’s face it, eating strict Paleo for a long period of time is tough. For those that have been doing it for a long period of time, my hat goes off to you. I remember after my first Paleo food challenge, I was back to eating ‘unhealthy’ foods. Eating paleo exposed me to the...