WOD 12.16.14 Tuesday

Warmup

  • Jump Rope x 200
  • Agile8

Then:

  • 15 Banded Pass Throughs
  • 15 Banded Chest Pull Aparts
  • 15 Banded Overhead Pull Aparts
  • 15 Banded Overhead Press

A. 5 Supersets

  • 5 Bench Press
  • 10 Incline Row (prone on bench)

B. For Time: 10-9-8-7-6-5-4-3-2-1 Reps

  • Pull-Up (Chest-to-Bar)
  • Box Jump Up and Over (24/20”) full extension at top
  • Turkish Sit-Up (45/35#) (25/15#)

C. Cool Down

  • Row 500m
  • 20 Pass thrus
  • 1 Min KB armbar/arm
  • 1 Min Couch Stretch/side

WOD 8.21.14 Thursday

Warm up: Foam Roll// Jump Rope// T-spine Keg stretch// hollow Rocks// superman//

A. 3 sets

  • 10-12 Barbell  Bench Hip Thrusters
  • 15 air squats

B. 3 Rounds for time

  • 12 Power Skaters
  • 12 Push ups
  • 12 Pull ups

C. 4 rounds

  • MAX active straight arm hangs for time (can you try one arm? weighted?)
  • 6 DB 1-Leg Dead lifts (12 total)
  • 10 kipping swings (scale: floor hollow to superman)
  • 40m Overhead Plate Carry (45/25/10)

 

 

WOD 8.7.14 Thursday

A. Back Squat

  • 5@75%
  • 3@85%,
  • Max Effort@95%
  • rest as needed

B1. Front Squat

  • 10-10-10 AHAP

B2. Partner Glute/Ham Raises

  • 12-12-12

C. 3 RFT

  • 50 Pistols (alternating)
  • 7 Muscle-Ups (Scaled: 7 Pull-ups + 7 Ring Dips)
  • 10 Hang Power Cleans 135/95#

WOD 7.2.24 Wednesday… +RECIPE: the best homemade ranch dressing ever

WARM-UP check the whiteboard
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

A. STRENGTH  DEAD LIFT

  • 3-3-3-3-3

B. WOD FOR TIME COMPLETE:

  • 10 Thrusters 125/85
  • 50 Double-unders
  • 8  Thrusters
  • 40 Double-unders
  • 6   Thrusters
  • 30 Double-unders
  • 4  Thrusters
  • 20 Double-unders
  • 2  Thrusters
  • 10 Double-unders

*Post total time to complete in comments.

C. 3 sets

  • 4 tire flips
  • 5/arm hammer strikes
  • 50m tire sled drag (round trip to bike rack)

 

the best homemade ranch dressing ever

Ingredients

  • 1/2 cup Paleo mayo (see below)
  • 1/2 cup coconut milk
  • 1/2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dill
  • Salt and freshly ground pepper, to taste

Instructions

Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.

Mayo recipe — USING a Stick Blender:

  • 1 egg, room temperature
  • 1 tbsp lemon juice or apple cider vinegar
  • ½ tsp salt
  • ½ tsp garlic powder
  • 1 tsp dijon mustard
  • 1½ cups light olive oil*

In a tall glass (using an immersion blender), place the egg and lemon juice, garlic powder, salt and mustard, and olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.

*It’s important to use a LIGHT TASTING olive oil, not full flavor, for mayonnaise, or else it will be very bitter! You could also use almond or walnut oil instead.

WOD 2.28.14 Friday CrossFit Open Workout 14.1

Today is the day! Open Workout 14.1 will be announced live from CrossFit North Atlanta in Georgia. Surf Athletics CrossFit will run Workout 14.1 at all Friday classes.

Workout 14.1
10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

It’s a repeat of 11.1 for those of you who’ve been rocking since 2011!

Check out our first 2014 Open Tips and Strategy video… featuring Brian Mackenzie from CrossFit Endurance!

14.1 Tips and Strategy Video

If you miss the official workout, and you want to reschedule over the weekend, you can ask me/ text me at 310-738-4598