CrossFit Storrs

Author Archive

Mobility

w/ lax ball

WOD

“Karen”

for time

150 WB

Skill:

Snatch drills with PVC

(positions: shin, hang, ready. snatches: muscle, hang, power)

WOD

15min AMRAP

10 power snatch

10 ring push-ups

400m sprint

For time:

100m walking lunges

200m ammo can carry
30 push ups
20 ab mat wall ball
10 pull ups
60 sec plank hold
10 pull ups
20 ab mat wall ball
30 push ups
200m ammo can carry

100m walking lunges

Rope or Burpees!  That’s your choice!

Strength

3-3-3-3-3

Deadlift

WOD

for time:

50 DU
20 WB
50 DU
20 Ab Mat
50 DU
20 Thruster
50 DU
20 HSPU

Strength

5-3-1

Power Snatch

WOD

10-9-8-7-6-5-4-3-2-1 OHS

1-2-3-4-5-6-7-8-9-10 T2B

Tunde Time

5×2 hang squat snatch @ 70% 1RM
Then 20 min to find your 1RM OHS (2-3 warmup sets, then no more than five 1RM attempts. 2 min rest between working sets)

The snatch is meant to prepare for the OHS, so no 1RM attempts on the snatches! Stick to 70% of max

If you have been to CFS the past couple days you will have noticed that we have now added “Cool Downs” after each WOD.  The cool down will only take about 10 minutes.  This encourages everyone to stay till the end and cheer everyone on and you will get a great stretch in.  Obviously, if you can’t stay we are not forcing you.  Some times the WOD runs long and I know people have places to be.  But we would like you to stay if you can.  It is only for YOUR benefit.

Skill

Kipping

WOD

“Death by Cleans”

Doing Tabata anything ALWAYS makes me sore!  Get ready!

Skill: DU

WOD:
Tabata:
Push press
Ab mat
Front squat

I would like everyone to welcome our newest instructor at CFS, Brigette!  Brigette has been a member at CFS basically since I opened and is an incredibly hard worker and a great team player.  Brigette Completed her Level 1 Certification this past weekend at the Reebok Center in MA and will start coaching today!  Glad to have you on board Brigette!

Skill

3 X

Broad Jump for distance

WOD

200m sprint
10 burpees
Spiderman crawl (50ft)
20 pistols
Spiderman crawl (50ft)
30 jumping tuck squats
Spiderman crawl (50ft)
40 push ups
Spiderman crawl (50ft)
50 air squats
200m sprint

“Chelsea”

30 min AMRAP

5 pull ups
10 push ups
15 air squats

Strength
3×3

Bench Press

WOD
4RFT
3 MU
7 floor wipers
12 ball slams