Sara Nelson

8.18.16 WOD

Strength: Front Squat 5-5-5-5-5 Optional Finisher: Tabata Front Squats (45/35lbs)

Continue Reading

8.17.16 WOD

Skill: Posterior Engagement Prep With 1 Lightish DB – 10 Good Mornings With 1 Lightish DB – 10 Weighted Bird Peckers, each leg (Single Stiff Legged Deadlift) With No DB – 10 Total Step-ups With No DB – 10 Total Lateral Step-ups With 1 Lightish DB – 10 Total Step-ups With 1 Lightish DB – 10 Total Lateral Step-ups With 2 DB’s by side – 10 Total Step-ups With 2 DB’s by side – 10 Deadlifts * Increase the load for the last two sets of Step-ups and Deadlifts. Toes to Bar Prep 20sec Hollow Rock 10sec Rest in the Superman …

Continue Reading

8.16.16 WOD

WOD: 5min Assault Bike Then: 5 Hang Power Snatch 5 OH Squat 3 Rounds Then: 3 min Assualt Bike

Continue Reading

Please select the TRAIN tab to see today’s workout

Continue Reading

Monday 4.3.16 WOD

Strength: A BS – take up to a heavy double with perfect form in 3 attempts 50×3, 60×3, 70×2, then 3 attempts for a heavy double **mix in seated high box jump x3x5 sets bt. the back squat sets WOD: 12 minute amrap 1 rope climb 10m heavy db walking lunge steps 3 strict chin ups 10 ball slams, 30/20#

Continue Reading

Monday 3.28.16 WOD

Strength: A1 Back Squat; 60×5, 70×4, 80×3, 85×2, 85-90×1, rest 1 minute A2 DB row with 3 sec. pause @ chest x 4/side x 5, rest 1 minute A3 rope slam x 15sec. @ max effort x 5, rest 1 minute WOD: 2 rounds for time 750m row 21 pull ups 15 S2OH @ 95/65 9 weighted sit up to stand ups @ 15/10# **for the sit up to stand up you can have your feet anchored

Continue Reading

Saturday 3.26.16 WOD

Workout 16.5 Rx’d: 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled: Men use 65 lb. Women use 45 lb.

Continue Reading

Monday 3.14.16 WOD

Strength: Hang Power Clean Work -12 minutes. work up to a HS in the first 7 minutes, then drop down 50-60% and work on barbell cycling for the next 5 minutes.. looking to get in 3 sets of 3-5 reps. (Focus is on resetting the hook grip each time and maintaining a flat back position.) WOD: Teams of 2 must complete the following for time: 100 hang power cleans, 95/65 100 ball slam, 30/20# 100 sit ups 100 renegade rows 35/20# 1 renegade row = 1 push up / 1 right arm row / 1 left arm row The partners …

Continue Reading

Saturday 3.12.16 WOD

CrossFit Games Open WOD 16.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 7 minutes …

Continue Reading

Friday 3.11.16 WOD

Strength: A1 Bench Press; 8.6.4.8, rest 60 seconds A2 Single leg RDL x 8/side x 4, rest 60 seconds WOD: “Sweat Sesh” 90 sec. row @ 80% rest 30sec. 60 sec. AB @ 90% rest 30 sec. 30 sec. run @ max effort rest 2 minutes x4 rounds

Continue Reading