We had our first session of catalyst yesterday and it was awesome to see all the new people. Make sure you stop and say Hi when you see them–pretty soon they will start being your competition in the wods . Today’s wod is a classic. And one of the first crossfit videos that Jason and I watched. I remember being [...]
Give a big shout out to Jenn for winning our nutrition challenge! She went paleo and stayed paleo and she will be glad to tell you all about it. She also completed her five wods a week and showed improvement on all her benchmarks. Actually, everyone who participated in the challenge made some pretty massive improvements. It was inspiring to [...]
Just thought we would take this opportunity to say we hope you have a Happy Thanksgiving and also how thankful we are for all of the Conviction Crossfiters out there! You make our gym what it is–which is awesome! There will be a 6:30 a.m. class this morning and then the gym will be closed until Saturday. Feel free to [...]
WOD Tabata double unders then… Turkish get ups – work up weight on both sides then… For time: 21 reverse wall balls 10/20 42 lateral hurdle hops 12″/20″ 15 reverse wall balls 10/20 30 lateral hurdle hops 12″/20″ 9 reverse wall balls 10/20 18 lateral hurdle hops 12″/20″
WOD For time: 4 rnds-3 Deadlifts 185/275 5 Burpees 5 rnds-5 pull ups 10 push ups 15 squats 10 reps-clean and jerk 95/135
10,9,8,7,6,5,4,3,2,1 hang power snatch (55/75) pull ups
WOD For Time: 5 Deadlifts 65/ 95 5 Hang Power Cleans 65/95 5 Jerks 65/95 5 Overhead Squats 65/95 20 Abmat Situps 20 Pushups 20 Air Squats Row 500 Run 400 5 Deadlifts 65/95 5 Hang Power Cleans 65/95 5 Jerks 65/95 5 Overhead Squats 65/95 20 Abmat Situps 20 Pushups 20 Air Squats 50 Double Unders
Strength: Hang power clean 1-1-1-1-1 WOD 10 RFT 1 hang power clean @ 85% 1 rep max 3 box jumps 28/36 5 kettle bell swings 55/70
WOD Amrap 12 8 single arm dumbbell clean and jerk (4 each arm) 25/45 4 handstand push ups 16 hurdle hops 8/12in
Don’t use your breaks! Strength: Back squat 1-1-1-1-1 WOD: 3RFT 10 backsquat 12 pullups Run 800 m
