Category Archives: BENCH PRESS

Lynne

Hope you all had a wonderful weekend and a great Father’s Day for all the dads!  Time to start off this week with a strength WOD for our benchmark.  You have to push yourself to make it tough so do it:-) Mobility: 1/1 Hip Mobility Banded Shoulder Stretch Partner Shoulder Stretch WOD: Lynne 5 rounds…

Gettin it Done!!!

This has been one hell of a week with some tough workouts. Everyone has been doing a great job. Let’s keep it up into the weekend. Strength: Bench Press 5-3-3-3-3-2 reps. Increase weight each set. Partner up to help spot each other. W.O.D 21-15-9 Jumping Lunges (each leg) V-Ups Roll back stand up tuck jump…

Row sprints…yeah baby.

Whew….no worries! It’s no one’s birthday today! :-) Although…it sure has been some awesome birthday WOD’s this week!! Time for a little rowing and gettin’ those pecs HUGE! WOD: Strength: Bench Press: 6-4-4-2-2-1-1 Endurance: 5 rounds: 250m row sprints (row as fast as you possibly can) 1 minute rest Strength/skill: 3 rounds: Max Wall Sit…

It Best Be Sunny Today!!!

 I regret to inform you that Coach Pete will be out today. He is getting even more knowledge about lifting weight the Olympic style this weekend. Sorry but ol’ coach Nikoli is gonna have to take over. I’ll just tell you right now there won’t be any sweet videos or cool mobility on today’s blog,…

Death By…Yeah Baby!

Time for a Death By WOD, which we haven’t done in quite some time.  These suckers are real easy at first and get real tough quickly:-)  Great job on a brutal week in the gym and getting those burpees done!!!  We are on day 74 of the Burpee Challenge and I decided to not put…

Benchmark Monday: “The Other CrossFit Total”

Awesome job everyone in the first WOD of the CrossFit Open this year! It was very motivating to see everyone come together, cheer each other on, and do such a great job! Be sure to check out the following link, and check out the leader board. You’ll see our team, and some of our members…

Get a little strength today!!!

Burpee Day Challenge Day: 43 Warm up: 10 Pass Throughs – Focus on opening shoulders 10 Perfect Air squats – No Lazy Squats. 10 Leg swings 5 Inch worms 10 Burpees 1/1 Lunging hip mobility Mobility: Band Stretch – Shoulder/chest Banded Wall stretch Strength: 3-3-3-3-3 Low Bar back Squat 65%-70%-75%-80%-85% 5-5-5 Bench Press W/ Partner…

Life Has No Remote. Get Up and Change It Yourself.

Life Has No Remote. Get Up and Change It Yourself. Strength: Group up, spot each other, and complete 5×3 – Bench Press (5 reps, 3 rounds, last rep should be hard each round) WOD: Four Intervals of 3:00 minutes of work and 1:00 minute of rest Scored by total reps of squat cleans 25 –…

Benchmark Monday: Lynne

  Benchmark Monday: Lynne 5 Rounds for max reps. There is NO time component to this WOD. Body Weight Bench Press Pull Ups *Partner up with people lifting similar weight. We’ll be doing max rep bench press immediately followed by max rep pull ups, followed by a 5 minute rest in between each round. During…

Time to show you my SKILLZ!

    Time for some skills and strength today. Don’t miss out on setting your PR for these! Can do in any order. Find someone to sort of partner up with so that you both get to the bench press at the same time and can spot each other. 1. Max Box jump Height 2….