All posts by Doug Zakaras

3.27.14

By | Daily WOD | 7 Comments

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CrossFit Moses (Eric), delivers the 11th commandment.

THOU SHALL SQUAT!

SCHEDULE CHANGE:

NO 5:30PM CLASS TONIGHT, COME CHEER ON THE OPEN WOD!

Dress like your favorite CrossFit Athlete, or wear your custom made Games Shirt.

Workout of the Day
Back Squat
3-3-3-3-3

Post:
Dumbbell Bulgarian Split Squat
2 sets of 10 per leg

Post your scores to the Whiteboard.

Elements WOD:

Back Squat

3-3-3

Skill: Squat therapy

Comments: If Eric looks like Moses, who do Chris and Doug look like?

3.26.14

By | Daily WOD | 8 Comments

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Chad Vaughn doing some overhead squatting. Give it a shot with a PVC!

Workout of the Day
20 Hang Power Cleans (185/135)
30 Handstand Pushups
40 Box Jumps (24/20)
50 Thruster (75/55)

Post your scores to the Whiteboard.

Comments: Who is more likely to be able to overhead squat like this? Eric or Shannon?

3.25.14

By | Daily WOD | 3 Comments

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Nat getting her box jump on!

Workout of the Day

5 Rounds

200m Row

200m Run

Rest 2 mintues between efforts.

Post your scores to the Whiteboard.

Elements Workout of the Day

4 Rounds

Run 400m

20 Squats

Comments: Will there be burpees in the last Open workout?

3.24.14

By | Daily WOD | No Comments

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‘The Ranch’. Site of the first CrossFit Games

Workout of the Day
3 Rounds
10 Deadlift (275/190)
50 Double Unders

Post your scores to the Whiteboard.

Comments: What’s the best way to kill time in an airport? People watching? Eating?

3.8.14 WOD

By | Daily WOD | No Comments

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Eric staying healthy on the road….

Open Workout 14.2 will be happening at 10:30am. Come throw down and cheer people on!

Workout of the Day
In teams of three complete the following:

As Many Reps As Possible in 15 minutes:
Run 200 meters
AMRAP Wall Ball (20/14)
Rest

The runner acts as the rabbit, rotate stations when they return.

Post your scores to the Whiteboard.

Comments: Spring Break is coming!  What’s the best Spring Break destination?

3.7.14 WOD

By | Daily WOD | 2 Comments

Mylabean

Myla waiting for her fill of Progenex.

Workout of the Day
EMOM 20 min

Odd: 2 Power Clean (vary loading throughout)
Even: 3-5 Bar Muscle Ups

Post your scores to the Whiteboard.

Comments:  What is the best post workout cheat meal?