WOD For A Cure

Posted August 28, 2013 by Ryan Savard in Blog

Have you been busting your butt at EDCF and would like to test your fitness against others? Never done a competition style workout and would like to give it a try? Our friends at CrossFit Underworld are hosting WOD For A Cure on Saturday, September 7th. This is a small AMRAP style competition with proceeds going towards lymphoma cancer research. There will be both beginner and advanced groupings. Join others from our gym as they kick cancer’s butt!

For more information and registration click HERE.

Posted August 28, 2013 by Ryan Savard in WOD

5 min AMRAP @ 85%

– 10 front squats (95/65,75/45,65/35)

– 8 pull ups

– 200 m row

– Rest 3 min x 2

5 min AMRAP @ 85%

– 10 KB snatches/arm (heavy)

– 8 no push up burpee box jumps (20/16)

– 200 run

– Rest 3 min x 2

Posted August 27, 2013 by Ryan Savard in WOD

A) Barbell split squat @31X1; 3×4-6; rest 30 sec

A2) 3×2-5 Muscle-ups or MU skill work;

4 rounds for total working time @90%:

– 6 push jerks (155/105, 115/75, 85/55)

– 25 double unders

– 200m sprint

– walk/rest 3 min

Saturday Movement Assessments

Posted August 26, 2013 by Ryan Savard in Blog

In order to complete the Assessment and Program Design portion of the Level One OPT CCP certification, coach Ryan is looking for volunteers who are willing to partake in movement assessments this Saturday at the times of 11am or 2pm. How will this benefit you? You will learn your biomechanical movement efficiencies and inefficiencies as an athlete. You will be tested in work capacity and relative strength. If you are interested in giving couple hours of your time, please contact Coach Ryan at [email protected] to get on the list.

Happy training!

Posted August 26, 2013 by Ryan Savard in WOD

A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.

B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec

B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min

C) 1K Time Trial (TT) row

Posted August 23, 2013 by Ryan Savard in WOD

Function

A) 8×1 Hang squat snatch; rest 1 min

Performance Competition

A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min

Everyone

B) 3 rounds NOT for time:

– 4 TGU per arm 1.5/1 pood

– 8 wall walks (sub 12 backwards inch worm with a push up)

– 12 broad jumps (as far as possible)

Posted August 22, 2013 by Ryan Savard in WOD

4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)

Walk/Rest 4 min

Posted August 21, 2013 by Ryan Savard in WOD

Function

A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min

Performance/Competition

A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min

Everyone

B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec

B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min

C) TESTER: AFAP 400m run + 40 Heavy KB swings

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