Sport Program Registration Now Open; WOD 2014-07-28 (Tuesday) Front Squat

Sport Program Registration Now Open This is it! Registration for the Sport Program is now open, and we start on August 1! To register, please send an email with the following information to rj@crossfitinsurrecto.com: 1. Full Name 2. Current Bodyweight 3. 400m Run Time 4. Max Double Unders (unbroken) 5. Max Rep Strict Pullups 6. […]

WOD 2014-07-27 (Monday) Power Snatch

A. Barbell Warm Up Burgener Warm Up Snatch Segment Deadlift x3 (Floor – Hang – Straight up standing position) 3 Position Power Snatch (High Hang, Hang, Floor) x1 3 Position Power – Squat Snatch (Catch high, pause, then squat low) x1 3 Position Snatch x1 B. Snatch High Pull + Power Snatch + OHS 5x […]

WOD 2014-07-22 (Wednesday) Snatch High Pull + Power Snatch

A. Barbell Warm Up Burgener Warm Up Snatch Segment Deadlift x3 (Floor – Hang – Straight up standing position) 3 Position Power Snatch (High Hang, Hang, Floor) x1 3 Position Power – Squat Snatch (Catch high, pause, then squat low) x1 3 Position Snatch x1 B. Snatch High Pull + Power Snatch 5x 2+2+2 C. […]

WOD 2014-07-20 (Monday) Body Row Hold and Strict Push up

A. Body Row Hold and Strict Push up 8 Rounds, for quality: Body Row Hold, 15 sec (rings or barbell on rack) Push Ups, 3-5 reps, 31X1 tempo (Weighted/Floor/Incline) Shoulder dislocates, 10 reps B. MetCon Rx For time (12 min cap): 400m Run, then 10 Rounds: 10-9-8-…-2-1 Chest to bar pull ups (Kipping/Jumping/Seated, all must […]

WOD 2014-07-17 (Friday) “Helen”

To our Muslim bros, happy Eid al-Fitr! – – – WOD 2014-07-17 (Friday) A. Movement prep for 15 minutes. B. “Helen” * Compare with 2014-10-23 and 2015-04-25 * 17 min cap Rx 3 Rounds for time: 400m Run 21 Kettlebell swings (overhead, 24kg/16kg) 12 Pull-ups Scaled 3 Rounds for time : 300m Run 15 Kettlebell swings […]