WOD

Thursday, April 26th

By Travis Schliesser   Gray Cook’s Search for Sasquatch -CrossFit Journal A) In teams of 2 10 Rounds: 400 Meter Row 200 Odd Object Run  Partners alternate whole rounds to complete 5 rounds each. The run should be tough but completed...

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Wednesday, April 25th

By Travis Schliesser Happy Birthday Kieve! The Hook Grip: Why & How to Do It Correctly -Catalyst Athletics A) 4 sets of: Dip x 5 reps Rest 30 seconds Romanian Deadlift x 10 reps rest 90 seconds   B) Every 12 minutes, for 24 minutes (2 sets)...

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Tuesday, April 24th

By Travis Schliesser   Yesterdays Whiteboard: Run, Row, Bike, Wallball Cat Snatch Fever: A CrossFit Love Story CrossFit Journal (video) A) Every 90 seconds, for 12 minutes: Snatch Deadlift + Hang Power Snatch (Pause 2 seconds just above the...

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Monday, August 23rd

By Travis Schliesser   Getting the Bar Past the Knees in the Snatch and Clean -Catalyst Athletics A) Every 90 seconds, for 15 minutes: Clean Deadlift + 4 Second Lower to Floor + Squat Clean (Heavier than last week but focus on executing...

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Saturday, April 21st

Come watch Brittany compete at the Festivus Games in Lacey!  The Simplest Way to Be Healthier Right Now Valet A) 3 rounds, casual, of: Run 400 meters 10 Pushups  5 Strict Pullups 60 second jump rope B) 8 Rounds of: 90 seconds of work/ 90 seconds...

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Friday, April 20th

By Travis Schliesser   How to Self-Assess Movement Pathologies- Breaking Muscle Moving from Roadblock Stage to Breakthrough Stage -Catalyst Athletics A) 4 sets of: Back Squat x 8 reps rest 60 seconds  3 Point Dumbbell Row x 8-10 reps rest 60...

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Thursday, April 19th

By Travis Schliesser   Scaling Back & Saving Dogs: Why This Games Athlete Cut Her Training in HalfAthlete Daily Yesterdays Whiteboard: Snatch, Run, Burpee A) With a running clock: 0:00 – 10:00 – 1 Mile Run, Max Deadlifts 225/155 10:00 –...

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Wednesday, March 17th

The Speal Deal CrossFit Journal A) Every 2 minutes, for 14 minutes: 1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat (Keep this complex relatively light today (70-80% of your Power...

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