Monthly Archives: October 2015


October 2015

CrossFit Shatter WOD for 10/30/15


CrossFit Shatter WOD for 10/30/15: Strength: Back Squat 3x5 @ 81% Drop set @ 60% x 10 reps WOD: Complete in 13 Min: 3 Rounds- 15 Wallballs 10 T-2-B 1 Min Rest 3 Rounds- 15 OHS 10 Pull-ups (chest to bar) Remaining time- max effort burpees Accessory Work: 900m Row 600m Run 900m Row For [...]

CrossFit Shatter WOD for 10/30/152015-10-29T21:35:34+00:00

Will It Make The Boat Go Faster


So many of us have dreams, and no dream is too small. We all strive for big things. Getting from the green band to the red band, is a big deal. Snatching your body weight is a big deal. Getting your first muscle-up, is a big deal. Pistols, a heavier kettlebell, competing, losing 10 pounds, running [...]

Will It Make The Boat Go Faster2015-10-29T21:19:31+00:00

The L-Sit


The L-Sit Once again I find myself posting in the middle of the day :/.  I'm sitting here watching one of my athletes/coaches work on his L-Sits and since L-Sits are part of today's skill work i figure a nice little video would help. I'm not getting into the specifics of the L-Sit(yet). Here is [...]

The L-Sit2015-10-29T15:35:18+00:00

CrossFit Shatter Wod for 10/29/2015


CrossFit Shatter WOD FOR 10/29/2015 Skill: 16 minutes to complete 5rds of 5 Mu or 3 Weighted Mu max effort L-Sit *rest as needed in between each round Wod: CrossFit Open Wod  11............? get some rest and enjoy Accessory Work: 50 Wall ball test *guys 11' / ladies 10' Get Started Now Shatter Performance Nutrition

CrossFit Shatter Wod for 10/29/20152015-10-28T21:31:12+00:00



The WOD in the Shattersphere had pistols today. We covered some scaling options, and then it was 3, 2, 1, GO! But why pistols?! Pistols, or single-leg squats, can be a valuable addition to virtually any lifter's program. That is, if the lifter can perform pistols. Most have lots of trouble. So if you scaled [...]


CrossFit Shatter WOD for 10/28/2015


CrossFit Shatter Wod for 10/28/2015 Strength: Clean Complex - 80%x3x3 floor, hang, front squat *use last weeks heaviest to gauge percentage used Wod: 10 min amrap 28 DU 14 Dumbbell Snatches 7 Burpees-to-a-6 inch target Accessory work: 5rds 2 FAST* rope climbs rest 90 seconds *climb the rope with speed and purpose Get Started Nutrition [...]

CrossFit Shatter WOD for 10/28/20152015-10-27T20:50:31+00:00

Pull-Ups vs Chin-Ups


A common question from our 101 groups is "when we do pull-ups, do my hands go this way or that way?" Then they position their palms towards or away from their face- chin up or pull-up. We teach our members to use a transferable grip- deadlift with palms facing in the same direction toward the [...]

Pull-Ups vs Chin-Ups2015-10-26T22:59:49+00:00

CrossFit Shatter WOD for 10/27/2015


Strength: 10 Min Emom Odd - 3 Push Press @ 80% of 1RM Even - 8 Ring Rows(put your feet on a box to make it more challenging) Wod: 9 Min Amrap Power Cleans Pistols -increase reps of each by 2 each round(2, 4, 6, 8, etc) Accessory Work: find your 1 rep max box [...]

CrossFit Shatter WOD for 10/27/20152015-10-26T22:11:19+00:00

CrossFit Shatter WOD for 10/26/2015


CrossFit Shatter WOD for 10/26/2015 Strength: Power snatch complex: ground, hang, ohs 80%1x3 *use lasts weeks weight to calculate 80% Wod: 20 min amrap 30 cal row or 300 m run 20 pull-ups 10 hspu accessory work: 4x8 weighted pistols max strict pull ups in-between pistol sets

CrossFit Shatter WOD for 10/26/20152015-10-25T20:40:15+00:00