Monthly Archives: November 2015


November 2015

CrossFit Shatter WOD for 11/26/2015


CrossFit Shatter WOD for 11/26/2015: Strength: 3RM Front Squat; use last Wednesday's FS weight WOD: 10 Rounds- 3 HSPU 6 Hang Cleans 9 OH KB Lunges

CrossFit Shatter WOD for 11/26/20152015-11-26T22:38:48+00:00

Happy Thanksgiving From Shatter


Happy Thanksgiving from CrossFit Shatter! We hope you all have a great day with your family and friends! Join Coach Kevin at 10 am for "Fit-2-Fat"! Come get fit before gorging yourself on turkey, stuffing, mashed potatoes, and pumpkin pie!

Happy Thanksgiving From Shatter2015-11-25T22:33:56+00:00

Holiday Hiatus


Shane, Lucille and Audrey would like to extend a big Happy Thanksgiving to everyone in the Shattersphere! In the morning, we're headed out on a much needed vacation and are looking forward to some sun and sand!! Don't worry, we've scheduled the wod posts, so you won't be without!! And don't forget that the schedule [...]

Holiday Hiatus2015-11-24T23:00:16+00:00

CrossFit Shatter WOD for 11/25/2015


CrossFit Shatter WOD for 11/25/15: Strength: Clean & Jerk Complex- 1 clean, 1 hang clean, 1 jerk; work to heaviest complex WOD (compliments of Satan's Whiskers): 3 Rounds for Time- 10 C-2-B Pull-Ups 10 Front Squats 10 Burpees

CrossFit Shatter WOD for 11/25/20152015-11-24T22:33:15+00:00

CrossFit Shatter WOD for 11/24/2015


CrossFit Shatter WOD for 11/24/2015 Strength: 10 Min EMOM Odd - 8 strict press even - 6 dumbbell or KB rows (heavy) WOD: 20 Min AMRAP 5 deadlifts 10 push-ups 15 burpees Accessory Work: 50 OH KB walking lunges* *every time you stop or have to put the KB down, max strict pull-ups Get Started Now Macro [...]

CrossFit Shatter WOD for 11/24/20152015-11-23T22:11:39+00:00

Skillz- Part 3


The Open is mere months away and we'll need to have our skillz on point! No doubt we'll see Chest-to-Bar pull ups in the WODs. We've been working on these at Shatter. Every time there are pull ups programmed, we challenge ourselves to attempt the next step in the progression ladder. Here you'll find the [...]

Skillz- Part 32015-11-23T18:56:07+00:00

CrossFit Shatter WOD for 11/23/2015


CrossFit Shatter WOD for 11/23/2015 Strength: Heavy Isabel* *add 20lb and go for it WOD: Derek's birthday WOD. See you there... buy-in 11 farmers carries 3rds 19 box jump overs 19 HSPU 93 single unders Accessory Work: Run a mile, row a mile Macro Nutritional Counseling Get Started Now

CrossFit Shatter WOD for 11/23/20152015-11-23T14:20:14+00:00

CrossFit Shatter WOD for 11/20/2015


CrossFit Shatter Wod for 11/20/2015 Strength: Work to a heavy single front squat then 2x8 back squat at that weight WOD: For Time 30 wall balls 45 DU 30 KBS 45 DU 30 wall balls Accessory: 20 cal x 3 on the assault bike* Max effort, max effort, max effort rest as needed Macro Nutritional [...]

CrossFit Shatter WOD for 11/20/20152015-11-19T22:14:38+00:00

Odd Objects


What's the deal with odd objects? Today, as some of the warm up through out the day, we tossed wall balls over pull up bars to our partner. Last week we did Zercher squats with sandbags. And then there's Strongman class and all their toys (stones, the yoke, battle ropes, the log, etc)...  Why you ask? How does doing [...]

Odd Objects2015-11-19T21:49:25+00:00

CrossFit Shatter Wod for 11/19/2015


CrossFit Shatter Wod for 11/19/2015 Skill: Complete 5 rope climbs 50 alternating, OH single arm, kb lunges (can be broken up any way) THEN Accumulate 1 min in an L-Sit Wod: CrossFit Open Wod 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75/45 pound Snatch, [...]

CrossFit Shatter Wod for 11/19/20152015-11-19T07:54:04+00:00