Knowledge Is Power.

Learning Resources

Gymnastic Practice Continues….Because we all need it to get better in our WODs!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Gymnastics Kipping HSPU (EMOM-10 3-6 reps per minute) Kipping HSPUIntention= practicing rhythm of your HSPU. Effort should be 7-8 RPE every round. Improve upon your technique from August 7th workout Pistols (EMOM-10 2-4 reps per leg per minute) Intention= practicing rhythm of your HSPU. […]
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Sunday Funday 20190818

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Metcon (Time) For Time: 24-20-16-12 Calorie Row Alternating Kettlebell Snatch TOTAL (53/35) Calorie Ski Goblet Squat (53/35) FT: Metcon (Time) For Time: 1 Mile Run or 2,000 Meter Row 50 Wall Balls (20/14) 40 Box Jump (24/20) 30 Burpees 20 Snatch (115/80) FT: Metcon (No Measure) […]
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Have you been getting outside like I suggested without UV protection?

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting 1 Snatch Pull + 1 Power Snatch + 3 Overhead Squats (1,1,1,1,1) 1 Snatch Pull + 1 Power Snatch + 3 Overhead SquatsIntention = This complex is used to improve your understanding of the timing of a snatch. We use the snatch pull […]
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Gymnastic Practice

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Gymnastics Handstand Walks (10 min of play) Intention: continuing your development of supporting your bodyweight upside down and walking Toes to Bar (EMOM – 10 with 3-6 reps per min) 3-6 reps every minute for 10 minutes Intention=practicing rhythm of your T2B. Effort should […]
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Sunday Funday 20190811

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Metcon (Time) For Time: 21 Deadlifts (75%) 800 Meter Run 15 Deadlifts 60 Calorie Row 9 Deadlifts 600 Meter Run 6 Deadlifts 30 Calorie Row 3 Deadlifts 300 Meter Run 1 Deadlift 15 Calorie RowAdd 100 Ab Mat Situps Sub 1,000/800/500 Meter Row Sub 60/30/15 Cal […]
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Another 1RM? Why not?

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Strict Press (5,5,3,3,1,1) Intention= climb to your heaviest 1 rep. Maybe even go for a new 1RM today! Record your heaviest 1 rep Double Dumbell/ KB Alternating Row (8,8,8,8,8 each arm) Now take the weights you’ve been using for single arm rowing and […]
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Go for that new 1RM….but USE SPOTTERS!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Back Squat (5,5,3,3,1,1) Intention- climb to the heaviest set of 1. Maybe you go for a new 1RM today! Record your heaviest set of 1 Romanian Deadlift (5,5,5,5,5) Intention- climb to the heaviest set of 5 reps by your 5th set. Metcon Metcon […]
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Hero WOD “Loredo”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereScaled Version = grab a partner […]
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Bench Press!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Bench Press (8, 8, 8, 8, 8) Intention= add some size to your chest and arms by doing some high volume pressing. Each set should be heavier than they were 2 weeks ago Bent Over Row (8, 8, 8, 8, 8) Intention= add some size to […]
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Lift Big, Lift Safe, Go Home

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting 2 Power Cleans + 2 Jerks (1, 1, 1, 1, 1) Intention = the complex builds technique and stability. Increase weight across your sets higher than you did 2 weeks ago. Sumo Deadlift (3, 3, 3, 3, 3) Intention = Build that pulling strength required to […]
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