Welcome

WOD 10.22.12

October 21, 2012

6 sets of
1 Power Snatch + 2 Snatch Balance + 1 Hang Squat Snatch
+
AMRAP – 7
6 Burpee Box Jumps
6 Push Press 135/95
————————–
Team Scream Competitors, or anyone else, we will be meeting tonight, Monday night, at 715pm to discuss CrossFit strategery and over analyze each and every aspect of the WODs announced on Saturday. Will also give you the chance to get together with your team and practice transitions, techniques and/or strategy. If you want to get together with your team any other time this week to practice, coordinate amongst one another and just give me a heads up when you will be showing up to practice.
———————–
For those of you not connected to us on Facebook or Twitter you may have missed this. Please join our efforts to save the tens!

6 Comments
filed under: Videos, WOD
Pin It

WOD 10.19.12

October 18, 2012

Push Jerk 3-3-3-3-3
+
Row 750m
then 3 Rounds of
15 Thrusters 95/65
200m Run

2 Comments
filed under: WOD
Pin It
  • Jen Higg says:

    Does this count as the birthday Coach WOD or is that coming Saturday morning??

    Happy EARLY birthday! Going to try my best to get there by 5:15, but I’m not sure I can escape work.

     (October 18, 2012 at 10:12 pm)
     Reply
  • Chris B says:

    Happy Birthday Matt.. I’ll have to miss this one. I’ll be back Tuesday!

     (October 19, 2012 at 5:36 am)
     Reply

WOD 10.18.12

October 17, 2012

EMOTM – 10
Odd min – FS x 5
Even min – Challenging HSPU x 5
+
3 RFT
400m Run
10 TTB
200m Weighted Run
10 TTB
—————-
Below are links to sign up for Team Scream T-shirts. There are two designs here for two of the teams. Karen also has a shirt designed for our third team, BOLTBearBenniScorpion. Also check our facebook page for more info

Cost will vary depending on how many we order. Assume $27, as the price drops I will charge you accordingly

Deadline to sign up is Thursday Oct 18 @ 6pm

—–BOLTergeist Shirt

—–Frightening Lightning Shirt

4 Comments
filed under: Events, WOD
Pin It

BOLTergeist Shirt

Frightening Lightning Shirt

WOD 10.17.12

October 16, 2012

10 Minute Practice TGU
*You can build to a heavy TGU on both arms or work sets of 3 or 5 reps
+
5 Sets of
3 TnG Power Snatch
10 Pull Ups
100m Sprint
5 Squat Snatch
w/r – 1:1

Fighting For Greatness from J. Vera on Vimeo.

4 Comments
filed under: Videos, WOD
Pin It

WOD 10.16.12

October 15, 2012

A. DL 1×2 @ 95%
B. DE DL 3×3 @ 70%
*If you could not perform last weeks % work with proper form do not increase for part A. Neutral spine position is priority #1
+
AMRAP – 8
15 KB Swings
30 Double Unders

2 Comments
filed under: WOD
Pin It

WOD 10.15.12 – Mainsite Monday

October 14, 2012

Snatch
2-2-1-1-1-1
+
3 RFT
10 Squat Clean 135/95
20 Box Jumps 24’/20′
*Mainsite WOD 10.5.12
————–
Arnold obviously has his shortcomings, but these words ring true

3 Comments
filed under: Mainsite WOD, Videos, WOD
Pin It
  • Geoff says:

    Break the rules not the law…love that. Thanks Matt for a good video. Guess all that’s left to do is “work my butt off”….so wanted him to say “GET TO THA CHOPPA” at the end…oh well ;)

     (October 14, 2012 at 11:15 pm)
     Reply
  • Tony M. says:

    Absolutely flawless! I agree wholeheartedly!

    With that said, I was awfully giddy at the ‘Commando’ screen grab above, and a little disappointed we didn’t at least get a clip. “‘Sully, remember when I promised to kill you last? I lied.'”

     (October 15, 2012 at 12:45 pm)
     Reply
  • Ashley says:

    55-65-70-75-80-85; 8:56 rx’d

     (October 15, 2012 at 9:19 pm)
     Reply