All Posts By

ericoconnor

Daily WOD

5.3.16 WOD

The 5:30 pm class crushed the weighted pull-ups today! WOD 3 Rounds 10 Clean and Jerks (135/95) 50 Wall Ball (20/14 lb to 10/9' target)  
ericoconnor
May 2, 2016
Daily WOD

5.2.16 WOD

Calves vs Biceps....what's bigger? *For the month of May we will be following some programming from crossfit.com that was done a few months ago. Have some fun! WOD 1- Weighted Pull-up 3-3-3-3-3-3-3-3-3-3 2- "Annie" 50-40-30-20-10 Double Under Sit-up
ericoconnor
May 1, 2016
Daily WOD

Weekend WOD

An average size person on Speals bike WOD With a partner 5 Rounds 10 Hang Power Cleans (155/105) 15/10 Cal Row or 15/10 Cal Assault Bike 200 meter run *Person 'A' goes through while person 'B' rests. Then person 'B' goes while person 'A' rests. That is one round
ericoconnor
April 22, 2016
Daily WOD

4.22.16 WOD

Here's some of the teens class hitting up a 400 meter sled drag. They have been crushing it WOD 1- Every 3 Minutes for 6 Sets 1 Back Squat with a 3 second pause to 1 Back Squat 2- Sled Drag 5x20 yards Comments: In high school, did you do any exercise outside of playing a sport?
ericoconnor
April 21, 2016
Daily WOD

4.21.16 WOD

Jody prepares to get some air! *It's "Bring a Friend Day"! If you know anyone that has been interested in trying out CrossFit then bring them along with you to class WOD AMRAP 10 minutes 12 DB or KB Deadlifts (55/35 per hand) 9 DB or KB Front Squat (55/35 per hand) 6 DB or KB Push Jerks (55/35 per hand) Comments: Do you prefer barbells, kettlebells, or dumbbells?
ericoconnor
April 20, 2016
Daily WOD

4.20.16 WOD

Looking good boys! A couple reminders: 1-Powerlifting Class has started and it on Mondays and Wednesdays at 6:30 pm. If you have been wanting to add a little extra strength work to you routine then check this out 2- This Thursday is another Bring a Friend for free day. If anyone is interested in trying out CrossFit then that is the day WOD Event #2 from the 2010 CrossFit Games "Super Helen" Run 1200 meters 63 Swings (53/35) 36 Pull-ups Run 800 meters 42 Swings 24 Pull-ups Run 400 meters 21 Swings 12 Pull-ups
ericoconnor
April 19, 2016
Daily WOD

4.19.16 WOD

Gotta love sled drags! WOD 1- EMOM 10 Minutes Odd- 2 Heavy Thrusters Even- 2 High Box Jumps 2- For time 21-15-9 Thruster (95/65) Box Jump (24/20")
ericoconnor
April 18, 2016
Daily WOD

4.18.16 WOD

Canice running only 100k with only 12k vertical gain. Geez Canice, stop slacking WOD 150 Double Unders 75 Wall Ball Shots (20/14) 50 Burpees 25 Power Snatch (115/75) 10 Bar Muscle Ups Comments: Are any of you running a 1/2 or full marathon this summer?
ericoconnor
April 17, 2016
Daily WOD

WEEKEND WOD

WOD 16.5 WOD Validation at 7, 8, or 9:00 or With a partner 5 Rounds 16 Box Jumps (24/20) 12/9 Calorie Row 8 Push Jerks (135/95) *1 Round is- Person ‘A’ does 16 Box Jumps, 12 or 9 Calorie Row, and 8 Push Jerks while Person ‘B’ rests. Then Person ‘B’ does 16 Box Jumps, 12 or 9 Cal row, and 8 Push Jerks while Person ‘A’ rests
ericoconnor
March 25, 2016
Daily WOD

3.25.16 WOD

#thedougz dropping some knowledge bombs at a recent seminar WOD EMOM 20 Minutes Odd- 15/10 Cal Assault Bike Even- 3 Back Squats (Heavy) Comments: Open WOD 16.5 is 14.5.....you've got to be kidding me?
ericoconnor
March 24, 2016