Wine Country CrossFit

We got the message that the programming has been a bit barbell intensive! We know that, and we have used the barbell over the last four months to achieve significant gains. The programming will now have more variety sprinkled in, ala CrossFit! For those that want to maintain the barbell focus we have turned our Level II class on Wednesdays at 6PM into a Barbell Club. Come one. Come All. Get ready to practice those barbell skills with Coach Jose.

-Beth

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Monday’s WOD

Cleans – Establish method and weight for WOD
Beginner – Hang Power Clean from Position 1
Intermediate – Hang Full Squat Clean (ONLY if athlete can get into a proper Front Squat position) from Position 1 or 2
Advanced – Squat Clean (from the floor, into full squat each rep)

“Elizabeth”

21-15-9
Squat cleans (135/95# Rx)
Ring dips

Mandatory 15min cutoff.  Pick weight and scaling appropriately so that the athlete completes in under 15mins.

Compare to
8/22/11
12/19/11
6/11/12
10/15/12
2/18/13
7/15/13
10/21/14

Cash-Out – 200 Double Unders for Time and STRETCH OUT!