Category Archives: OVERHEAD SQUAT

It’s a new day! Let’s get to it!

  “Nancy” 5 Rounds For Time: 400m Run 15 Overhead Squats (95/65) Remember: Active shoulders, weight in the heels, elbow pits forward, chest up, pinch shoulder blades together, head up/forward, and depth below parallel on squat with knees OUT coming back up! Here is a link to a demo of the basics for OHS. Overhead…

Lumberjack 20

Lumberjack 20: 20 Deadlifts (275,165) Row 500/run 400m 20 KB swings (70#,53#) Row 500m/Run 400m 20 Overhead Squats (115/75) Row 500m/Run 400m 20 Burpees Row 500m/Run 400m 20 Pullups (Chest to Bar) Row 500m/Run 400m 20 Box jumps (24″/20”) Row 500m/Run 400m 20 KB Squat Cleans (44,35)

Team Workout!

Another great partner WOD coming your way today!! Don’t forget to sign up for The CrossFit Open! You must register by Monday, and there is absolutely no reason to not do it! Only $20 and its a huge inspiration to push yourselves and join in on the fun of cheering each other on and pushing…

What Would You Attempt To Do If You Knew You Could Not Fail?

It’s time to check in on our past goals, or for some of us establish a goal.  What’s your current personal/health/career goals?  Post your health or fitness goal as a comment on today’s blog. I’d also like to see us all write at least one goal on the wall at the gym.  If you haven’t done so…

Partner AMRAP

GYM HOURS FOR SUNDAY HAVE MOVED TO 8:00AM AND 9:00 AM INSTEAD OF THE REGULAR 12:00 AND 1:00. SORRY FOR THE SWITCH UP.    20 Minute AMRAP As a team of two you will switch back and fourth between rounds. Partner 1 does a round while partner 2 rests, then swith. 150m Sprint Row 5-…

Goals, Goals, Goals!

  All right folks, we need some new goals for 2013. Go ahead and write them up on the board. Make it happen people. Strength: Bench Press 5-5-5-5-5 increase weight each set. Met-Con:  15 minute AMRAP 6-Overhead squats (95/65) ADV. (135/95) 9-Box Jump Overs (24/20) ADV. (30/24) 12-Toes to bar

You Gotta Risk It To Get The Biscuit

Workout of the Day 1) Take 20-minutes to build to a heavy Snatch in about 5-6 sets. You don’t have to find your 1-rep max, but if you feel good go for it. 2) Four 3-minute Rounds of: 10 Overhead Squat (95#/65#) 15 Kettlebell Swings (53#/35#) 20 Bicycle Sit-Ups Max rep Hand Release Push-Ups *Rest…

FrankenChipper!!!!!!

A lot of people enjoyed this one from last year, so we will do it again!A Mix of “Helen”, “Nancy”, “Karen”, “Cindy”, & “Filthy 50″.   FrankenChipper: 400m Run (row 500m if it’s raining) 21 Kettlebell Swings (53#/35#) 12 Pull-ups 400 m Run 15 Overhead Squats (95#/65#) 30 Wall Balls (20#/14#) 5 Pull-ups 10 Push-ups…

Round 2 …. Fight!

Great job yesterday, and hope you’re ready for round two of the benchmark wods! Since yesterday was more of a met-con wod we’re going to mix it up with a strength bias. You may be familiar with the “CrossFit Total” (shoulder press/back squat/deadlift), and today we’ll be doing it’s sister workout “The Other CrossFit Total”….

2012 Games Chipper!!!

Happy Tuesday! Today is going to be a great chipper from the 2012 CrossFit Games! This workout looked like a lot of fun and I hope you will enjoy it! WOD: You will use the same bar throughout the workout and will have to change your weight for each movement. Grab your weights and have…