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Aaron
Recent Activity
One Arm Bench Press?
Bench Press 5-5-3-3-1-1-1 5 Rounds For Max Reps/Distance: 1 Minute Squat Snatch 50% 1RM Max Distance Prowler (20 Yd. Out High Handle, 20 Yd. Low Handle Back) Rest 1 Minute Although this is a "what not to do" video, I... Continue reading
Posted Apr 22, 2013 at CFES Blog
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Shelter From The Storm
10 Rounds For Time: 10 DB Deadlift Burpees 45/30 10 Ring Dips 100m Sprint rest 1:30 (walk back) The CrossFit Journal posted this video about the inspiring stuff our friends at CrossFit 209 Sport are doing. Stockton's troubles have been... Continue reading
Posted Apr 15, 2013 at CFES Blog
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Shelter From The Storm
10 Rounds For Time: 10 DB Deadlift Burpees 45/30 10 Ring Dips 100m Sprint rest 1:30 (walk back) The CrossFit Journal posted this video about the inspiring stuff our friends at CrossFit 209 Sport are doing. Stockton's troubles have been... Continue reading
Posted Apr 14, 2013 at CFES Blog
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Watch And Learn
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5 Sets Work Up To Max For The Complex: Snatch Grip Deadlift Hang Snatch Snatch Overhead Squat For Time: 21-15-9 DB Thrusters Row For Calories Awesome video with analysis from the two time Olympian. Try to take a cue that... Continue reading
Posted Apr 8, 2013 at CFES Blog
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What's Your Guess?
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2 Rounds For Time: Row 500m 15 C2B Pull ups 10 Overhead Squat 135/95 10 C2B Pull ups 5 Overhead Squat 135/95 5 C2B Pull ups Rest 7:00, Then 2 Rounds For Time: Row 500m 15 Ring Dips 10 Front... Continue reading
Posted Apr 1, 2013 at CFES Blog
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Get That Muscle Up
1-1-1-1-1-1-1 Hang Squat Snatch + Squat Snatch 5 Rounds For Time: 5 Squat Clean Thruster 135/95 10 C2B Pull ups For those that are very close to getting your muscle up, try this drill out. Getting onto the other side... Continue reading
Posted Mar 25, 2013 at CFES Blog
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Thank You For Not Looking Like This
7 Minute AMRAP: 75 Wall Balls 150 Double Unders 25 Muscle Ups Rest 5:00 7 Minute AMRAP: 50 Burpee Box Jumps 30/24 50 5 Yard Line Touch 50 HSPU I love bad deadlift videos. How did he not snap something?!... Continue reading
Posted Mar 18, 2013 at CFES Blog
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Jumping The Weight
5 x 3 Pos Clean (pocket, knee, floor) Every 2 min, for 5 rounds do: 5 Back Squats @ 60% 2 Muscle Ups 10 sec L Sit 2 Skin the Cat Another great explanantion from Coach Burgener. We always tell... Continue reading
Posted Mar 11, 2013 at CFES Blog
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First Open Workout Announced!
3 Rounds For Max Reps, 1 Minute per station: Front Squat 135/95 (no rack) Handstand Push Ups KB Swing 53/35 Pull Ups Rest Who's ready? All of your cheat days should have prepared you for this! 3-2-1 GO! Sign up... Continue reading
Posted Mar 4, 2013 at CFES Blog
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Firebreeder Smashing WODs
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5 Sets For Max Weight Of: Power Snatch+Snatch Grip Jerk+3 OHS 3 Minute AMRAP: 3 Hang Squat Snatch 6 C2B Pull ups Rest 1 Minute Repeat 3x Last Friday Firebreeder Hollis showed up to the 430 Level 1 class ready... Continue reading
Posted Feb 25, 2013 at CFES Blog
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Heels! Heels! Heels!
20 Minute AMRAP: 400m Run 5 Rounds: 5 Pull ups 10 Push ups 15 Air Squats Justin e-mailed this video to all the trainers and interns earlier this week. Short video with a big message. How many times have you... Continue reading
Posted Feb 18, 2013 at CFES Blog
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Packed House
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7 Rounds: 7 Deadlift @ 85% Max Set HSPU Rest 1 Minute 3 Rounds, 2 min each: 15 Heavy Rope DU's 5 Front Squats @ 50% Max C2B Pull Ups Rest 1 Min We had a full class of 15... Continue reading
Posted Feb 11, 2013 at CFES Blog
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Quit Tearing Your Hands!
Power Clean + Hang Squat Clean + Squat Clean 5X1.1.1 10 Minute AMRAP 50 Bar Facing Burpees 25 Overhead Squats 135/95 15 Bar Muscle Ups For those who haven't developed "man hands" yet, this video has some tips on how... Continue reading
Posted Feb 4, 2013 at CFES Blog
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What A Great Event!
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30 Muscle Ups For Time: Rest 10 Minutes, Then For Time: Run 800 Meters 50 Burpees 100 Double Unders 50 Air Squats Run 800 Meters Of course their shirts had to be off..... Congratulations to all who competed in the... Continue reading
Posted Jan 28, 2013 at CFES Blog
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Is This A Part Of Matt P's Squat Club?
Back Squat EMOTM For 12 Minutes: 70%, 75%, 80%, 85%, 90%, 95%, 95%, 90%, 85%, 80%, 75%, 70% 1RM 3 Rounds For Time: Row 500 10 Squat Clean 185/135 20 Hand Release Push Up I'm sure this will get a... Continue reading
Posted Jan 23, 2013 at CFES Blog
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Haven't Pr'd Lately? It's Okay
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5 Sets Of: Hang Snatch+Snatch (70%,75%,80%,85%,90%) 3 Rounds For Time: 5 Front Squats 65% 1RM 10 Pullups 15 Burpees Rest 1:30 Jay Rhodes from Outlaw North sheds light on the question: Why Can't I PR everyday? When you train consistently... Continue reading
Posted Jan 14, 2013 at CFES Blog
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Butter With Your Coffee?
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Front Squat 1 Rep Every Minute For 11 Minutes 70%-80%-85%-90%-95%-95%-90%-85%-80%-75%-70% For Time: Row 1000m 25 KB Swings 70/53 15 Box Jumps 30/24 15 KB Swings 10 Box Jumps 10 KB Swings 5 Box Jumps Bulletproof Coffee Recipe Start with 500... Continue reading
Posted Jan 9, 2013 at CFES Blog
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New's Year's Eve Hero WOD
"Murph" Run 1 Mile 100 Pull ups 200 Push ups 300 Air Squats Run 1 Mile *Partition reps as needed (just do 20 rounds of Cindy) Come close the year out right with a WOD dedicated to one of our... Continue reading
Posted Dec 31, 2012 at CFES Blog
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Holiday WOD
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"12 Days of Christmas" 1 Clean and Jerk 2 Deadlifts 3 DB Thrusters 4 Burpee Box Jumps 5 HSPU 6 KB Swings 7 C2B Pullups 8 Ring Dips 9 OH Walking Med Ball Lunges 10 Toes to Bar 11 Med... Continue reading
Posted Dec 24, 2012 at CFES Blog
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New Man Test
Snatch Deadlift Hang Squat Snatch Pause Overhead Squat 3 Rounds: Max Set Unbroken HSPU Max Height Box Jump 1.1.1 Rest 1 Minute Between Rounds This test can really make the barbell overhead squat improve. Whether it be increased strength in... Continue reading
Posted Dec 17, 2012 at CFES Blog
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Starting Early
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5 Sets Of The Following Complex: Power Clean Hang Squat Clean Push Press Push Jerk 3 Rounds Each For Time: Row 400m 15 Front Squats at 50% 1RM 20 Toes To Bar We have a future firebreather at the box.... Continue reading
Posted Dec 10, 2012 at CFES Blog
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Consistency Is The Key
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For Time: 40-30-20-10 Air Squat 5-10-15-20 Push Jerk 135/95 Here are Annie, Loren, and Valerie. I coached them through On-Ramp back in March, and here they are more than 8 months later going to a 9AM class together. I told... Continue reading
Posted Dec 3, 2012 at CFES Blog
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No Rep?
5 Sets of the following complex: Clean Pull Hang Squat Clean Squat Clean Every 2 minutes for 5 Rounds: 5 Squat Clean Thrusters 5 Muscle Ups IMG 0608 from Aaron Odom on Vimeo. So what is this movement called? Whatever... Continue reading
Posted Nov 26, 2012 at CFES Blog
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Smiling As He Smashes L1 Test
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EMOTM For 10 Minutes: 1 Hang Snatch + 1 Snatch (85% 1RM) 5 Rounds For Time: 3 DB Deadlifts 5 DB Hang Squat Cleans 7 DB Push Press 9 Burpees 12 Ring Dips Either the Level 1 Test is too... Continue reading
Posted Nov 19, 2012 at CFES Blog
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Hero WOD For Our Veterans
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"The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers... Continue reading
Posted Nov 12, 2012 at CFES Blog
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