Entries by Craig Parcells

Wed, Jul 23rd

CF Lite 5 Rounds 15 Seconds on 45 Seconds off: -Burpees -Shuttle Sprint -Sandbag Squat Record total reps WOD 3×10 w/Empty Bar -Bent Over Rows -Hang Power Cleans -Front Squats -Hang Power Snatch -Overhead Squat *perform a Samson stretch between sets then.. 15 minutes to find max height ninja roll to box jump *this is […]

Mon, Jul 14th

14.4 14 minute amrap 60 Calorie Row 50 Toes to Bar 40 Wall Balls 30 Power Cleans @ 135/95 20 Muscle ups Compare scores to others around the world here by clicking the Open Tab and sorting by Week #4

75 Workouts for the Traveling Athlete

Travel WODs Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME! #1 3 Rounds For Time: Run […]

Tue, Jul 1

WOD “Daniel” 50 Pullups Run 400 21 Thrusters (95/65) Run 800 21 Thrusters (95/65) Run 400 50 Pullups Upcoming Events: 4th of July WOD Battle of the Burbs CrossFit Caldwell Goes to Cloverleaf

The Posterior Chain

written by Chris Tafaro So you want to be strong and fast? Athletic and explosive? Perhaps injury prevention? Maybe you just want a nice looking butt. Regardless of your goals, all answers point to developing the Posterior Chain. The Posterior Chain is a group of muscles that produce hip extension. They include hamstrings, glutes, and […]

CrossFit Terminology

Basic CrossFit Terms AMRAP: As Many Repetitions (or Rounds) As Possible – typically in a specified timeframe As Rx’d: As Prescribed – the suggested parameters for a given exercise/workout (weight for example) PR: Personal Record Rep: A repetition or one instance of a given exercise Set: A group of repetitions WOD: 1. Workout of the […]

Tue, Jun 24

P1 (Warmup) 2x 10-Reverse shrug hanging from pullup bar 10-True Pushups then.. 10 Strict Pullups 10 True Pushups then.. Lax Ball Shoulder Mob   P2 (Strength) Shoulder Press 5 sets of 10 P3. (Recovery Work) 2 rounds working at 80% today. Row 500 200 Single Unders 1 minute plank Run 400 P4 (Finisher) 60 seconds […]