Crossfit Dixie

Mady at the bottom of an OHS. Children have an ability to make hard things looks so easy.

“Camden 1.0″
1000m run
20 front squats, 155/110#
40 ctB pull ups
60 burpees
80 wall balls, 20/14″
100 double unders

*barbell must be taken from floor

I’m up in Salem, Oregon with the Dixie State baseball team. We are playing in the western regional and we beat UC San Diego on Thursday. Two more wins gets us to the Division ll College World Series. We play Friday at 6, you can listen to the game on the Dixie State athletic website.

WOD

For Time:

30 Clean & Jerks 135/95

+

A1. Back Squat 5.5.3.1
A2. Single Arm DB Rows 8/arm x 4 sets

WOD

For Time:

100 KB Swings 70/55
*every time you break run 400m

+

3 min FLR on Rings(accumulated)

Here is some info for our Summer Teen Strength and Conditioning program. The program will run for 12 weeks. It will be a great program for young athletes looking to improve performance in their sport. For more info or questions call or email us.

For time:

30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#

Let me know if it works

Interesting thoughts. Read THIS

Devin D. gettin in some evil wheels.

WOD

5 sets @ 100% effort each set:

5 deadlifts
10 burpees
15 kb swings
Run 200m

*rest 3 min b/t sets.

WOD

A.1 Front squat, 5.5.3.3, rest 45 seconds
A.2 CTB pull ups, 5 x 10, rest 2 minutes

+

8 minute AMRAP:

1-5 unbroken hang squat clean ladder @ 115/85#
(after every ladder complete 30 double unders)

*each lift must start from hang position,
*scale up to 135/95