Author: SavinRock

“Alcohol”

Skill Deadlifts work up to three rep max WOD 14 Min Amrap 8 Pistols 10 KB Swings 1.5/1 12 KB SDHP 1.5/1 14 Pullups   “Alcohol” Although it might not be realistic for some of you to quit drinking altogether – if you want to thrive in the athletic environment you should take steps to…

Paleo FAQs

Skill Backsquats 4×10 WOD 3 Rounds 20 Box Jumps (24,20); stand up on the box 20 Pullups 10 HSPU Paleo FAQs Q: What is Paleo? Why do I even think I want to eat this way? A: Simply put, Paleo is meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. You…

Paleo Challenge Day 1

Skill 1000m Row WOD – Grace 30 Clean and Jerks 135/95   Paleo Challenge Day 1… This Challenge is not about weight loss, it’s about improving how you look, feel, and perform.  Your body composition will change, and, yes, most of you will likely lose weight.  But, you will also perform better—become stronger, have better…

Paleo Talk Sunday!!!

Skill 1000m Row WOD 9 Min AMRAP 7 Dealifts 135/95 14 Bar Facing Burpees Sunday the 24th we will be hosting our Paleo Challenge talk. Make sure you are there to learn about the challenge as well as learn about Paleo. If you would like any further information please email info@savinrockcrossfit.com.

Wipe Down

Skill 2 Minutes max KB Swings WOD Ladder of Pushups Clean and Jerks 95/65 (2,2/4,4/6,6…etc.) Wipe Down It’s that time of year – sick season. That means people are more likely to get the sniffles, fevers, coughs, etc. We realize you’re all way too addicted to the good stuff that you may not stay away…

WORKOUT 13.3

WORKOUT 13.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of:…

What’s Allowed On Paleo

Skill HSPU WOD 4 Rounds 15 Front Squats 95/65 25 Box Jumps 30/24 What’s Allowed On Paleo Following is a more detailed description of the food categories you’re allowed to eat. All the Meat you want: Any beef (ground beef, steak), pork (chops, ham), lamb, duck, chicken, turkey, eggs, fish, seafood (clams, scallops, etc). Fresh…

PALEO CHALLENGE (START DATE March 25, 2013)

Skill Push press 4×10 WOD 12 Min ARMRAP 12 Pushups 12 Hang Cleans 95/65 12 Abmat Situps PALEO CHALLENGE (START DATE March 25, 2013) The Paleo challenge is 6 weeks long and $25 per person to participate.  Money must be submitted  prior to the challenge start date (March, 25). The more people who participate, the larger the…

The Deadlift

Skill Deadlifts 5×6 WOD “Fran” 21-15-9 Thrusters 95/65 Pullups The Deadlift Formerly called the health lift, the deadlift is simply the biomechanically sound approach by which we pick things up off the ground. When done correctly, it is an incredibly safe and effective training tool. Nothing is more functional than picking stuff up off the ground….