Monthly Archives: December 2016

//December

December 2016

CrossFit Shatter WOD for 12/31/2016

2016-12-30T23:45:36+00:00

Happy New Years Eve!!! Strength: thruster* 1x15 95/65 1x12 115/80 1x9 135/95 1x6 155/105 *1 minute rest between each set-goal is unbroken WOD: 9 minute ladder 1-1 2-2 3-3 and so on... hang power cleans 185/135 burpees

CrossFit Shatter WOD for 12/31/20162016-12-30T23:45:36+00:00

CrossFit Shatter WOD for 12/30/2016

2016-12-29T21:29:29+00:00

Strength: deadlift 10 @ 55, 65, and 75% For time: 20 rds with a partner (10 each) 200m row (sprint) 10 kbs 71/53 5 burpees Click here if you would rather do Zumba

CrossFit Shatter WOD for 12/30/20162016-12-29T21:29:29+00:00

CrossFit Shatter WOD for 12/19/2016

2016-12-28T22:09:50+00:00

Strength/Skill EMOM: Odd- 6 push jerks 65-70% of 1RM or "difficult" Even- 15/12 cal row Rest 5 minutes (aka transition to the next thing) WOD: 27-21-15-9 Front squats 135/95 HSPU (sub strict dumbbell press as a scaling option) To increase muscular endurance click here

CrossFit Shatter WOD for 12/19/20162016-12-28T22:09:50+00:00

5 ways to fail miserably at changing your diet

2016-12-28T10:14:25+00:00

Now that the holidays have come and gone, and we’ve all overindulged in cookies and other not-so-good-for-you holiday habits, you might be thinking about a way to “get back on track” in the New Year. While there’s no better time to reassess your goals and dietary habits than now, it’s most important to make sure [...]

5 ways to fail miserably at changing your diet2016-12-28T10:14:25+00:00

CrossFit Shatter WOD for 12/27/2016

2016-12-26T21:29:55+00:00

Strength: 4x10 back squat @60% of 1RM WOD: AMRAP 7 min Amrap 7 Power Snatch (115/85) 7 Bar facing Burpees After Party: Durante's Ab explosion Click here to look like Superman or Supergirl

CrossFit Shatter WOD for 12/27/20162016-12-26T21:29:55+00:00

CrossFit Shatter WOD for 12/26/2016

2016-12-26T12:17:56+00:00

WOD*: Row 2,000m 42 Thrusters (95/65#) 42 C2B Pull-ups Row 1.5k assault 30 Thrusters (95/65#) 30 C2B Pull-ups 500m Row 18 Thrusters (95/65#) 18 C2B Pull-ups *scale the pull ups as needed, either reps or type Merry Fitmas-Click here for Santa

CrossFit Shatter WOD for 12/26/20162016-12-26T12:17:56+00:00

CrossFit Shatter WOD for Christmas Eve 2016

2016-12-24T00:29:49+00:00

Strength: EMOM 8 Power Snatch + Pull up EMOM Odd- 8 power snatches 115/75 Even - 12 pull ups or 4 bar MU WOD: Teams of 4 -2 guys and 2 girls (if it works) 16 minute AMRAP :45 sec work/:15 second rest Min 1 - cal row Min 2 - hang power snatch Min [...]

CrossFit Shatter WOD for Christmas Eve 20162016-12-24T00:29:49+00:00

CrossFit Shatter WOD for Christmas Eve 2016

2016-12-24T00:29:49+00:00

Strength: EMOM 8 Power Snatch + Pull up EMOM Odd- 8 power snatches 115/75 Even - 12 pull ups or 4 bar MU WOD: Teams of 4 -2 guys and 2 girls (if it works) 16 minute AMRAP :45 sec work/:15 second rest Min 1 - cal row Min 2 - hang power snatch Min [...]

CrossFit Shatter WOD for Christmas Eve 20162016-12-24T00:29:49+00:00

Eyes on the prize, not the cookie.

2016-12-23T20:11:49+00:00

Staying focused on fitness goals during the holidays can be tough; but it doesn’t have to be. Oftentimes we use the holidays as an excuse to overindulge in food and alcohol, and to slack off on our commitment to working out. However, the “new year, new me” mindset can be dangerous. You are no different [...]

Eyes on the prize, not the cookie.2016-12-23T20:11:49+00:00