All Posts By

ericoconnor

Daily WOD

3.24.16 WOD

Bacon cranking out some Bar Muscle Ups during 16.3! Thanks Siri for the pictures WOD 3 Rounds 50 Foot Handstand Walk 25 Pull-ups 50 Foot DB or KB Walking Lunge (55/35 per hand) Comments: Do you skip WODs that have a complex gymnastic element to them?
ericoconnor
March 23, 2016
Daily WOD

3.23.16 WOD

The CF Teens class has been crushing it lately! WOD 1- EMOM 6 Minutes 2 Position Power Snatch (Mid-thigh and Floor) *Use this as the build up and technique work before.... 2- "Isabel" 30 Snatches for time (135/95) Comments: What sports did you play in high school?
ericoconnor
March 22, 2016
Daily WOD

3.22.16 WOD

https://www.youtube.com/watch?v=fcXhaampLZQ Great video from crossfit.com WOD Courtesy of crossfit.com 1 Round of: 100 Double Unders 50 Squats 25 Push Press (95/65) into, 2 rounds of: 60 Double Unders 30 Squats 15 Push Press (95/65) into, 3 Rounds of: 40 Double Unders 20 Squats 10 Push Press (95/65)
ericoconnor
March 21, 2016
Daily WOD

3.21.16

Ray ripping through 16.4! *Thanks for the pictures Siri WOD Run 400 meters 25 Power Cleans (135/95) Run 400 meters 20 Power Cleans (155/105) Run 400 meters 15 Power Cleans (185/115) Run 400 meters 10 Power Cleans (205/125) Run 400 meters After completing the last 400 meters, build to Heaviest Power Clean in 7 minutes Comments: What is your favorite lift to go heavy on?  
ericoconnor
March 20, 2016
Daily WOD

WEEKEND WOD

WOD Complete Open WOD 16.2 or PARTNER WOD Teams of 2- 1 person working at a time 60 Hang Power Cleans (115/75) 30 Cal Assault Bike 50 Hang Power Cleans (135/95) 40 Cal Assault Bike 50 Hang Power Cleans (165/115) 50 Cal Assault Bike 30 Hang Power Cleans (205/135) 60 Cal Assault Bike
ericoconnor
March 4, 2016
Daily WOD

3.4.16 WOD

The 6:30 AM class get Assaulted! WOD 25 Back Squats (225/155) 15 Bar Muscle Ups 120 Double Unders 5 Rope Climbs Comments: What is going to be the hardest part of 16.2?
ericoconnor
March 3, 2016
Daily WOD

3.3.16

L-sits! A difficult (well Kim makes it looks easy....Andy doesn't), but extremely beneficial core strengthening movement WOD 3 Rounds 20 DB Step Ups- Alternating (55/35 lb per hand, 24/20" box) 15 Toes to Bar 20/15 Calories Assault Bike or Rower 400 Meter Run
ericoconnor
March 2, 2016
Daily WOD

3.2.16 WOD

Darren smashing through the Overhead Walking Lunges during 16.1 WOD Deficit Deadlift 3-3-3 Deadlift 5-5-5 Romanian Deadlift 7-7-7
ericoconnor
March 1, 2016
Daily WOD

3.1.16 WOD

Congratulations Evan! WOD 6 Rounds 3 Power Snatch (155/105) 6 Power Cleans (155/105) 12 Pull-ups Comments: Please comment on the above picture!
ericoconnor
February 29, 2016
Daily WOD

2.29.16 WOD

Robin gets her first Chest to Bar Pull-ups....congrats! WOD 3 Rounds 21 Box Jumps 14 Handstand Push-ups 7 Overhead Squat (135/95) Comments: If you did it: Are your glutes sore from 16.1?
ericoconnor
February 28, 2016