Monthly Archives: February 2016


CrossFit Waukesha/Delafield WOD 2.26.16

CrossFit Open Workout 16.1 20 min AMRAP: 25-ft. overhead lunge (95/65) 8 burpees 25-ft. overhead lunge (95/65) 8 chest-to-bar pull-ups

CrossFit Waukesha/Delafield WOD 2.26.162016-02-26T14:04:08-05:00

CrossFit Waukesha/Delafield WOD 2.25.16

Strength: Overhead Squat 70% x 3 80% x 3 90% x 3+(AMRAP) * Based on 90% 1 rm WOD: "Marston" 20 min AMRAP 1 Deadlift (75% 1 rep max) 10 Toes-to-Bar 15 Bar Facing Burpees

CrossFit Waukesha/Delafield WOD 2.25.162016-02-25T08:55:50-05:00

How To Scale Fran

"How should I best scale 'Fran?'" The Ten Minute Rule Simplistic Guidelines For Efficiently Scaling CrossFit Workouts By Ryan Atkins of Bar Time Weightlifting If you're a CrossFit coach, you've likely heard this question over and over again - “How much weight do I use?” Or, if you've just shown your client the gamut of pull-up or handstand push-up modifications, they respond, “Yeah, but which version do I use?” Astute clients will realize that depending on how they approach the scaling of their workout, they might end up with weights and exercises that are very easy to perform and don't [...]

How To Scale Fran2017-04-10T21:44:03-05:00

CrossFit Waukesha/Delafield WOD 2.24.16

Strength: Snatch 70% x 3 80% x 3 90% x 3+(AMRAP) * Based on 90% 1 rm WOD: 5 Rounds for Time 15 Wall Balls (20/14) 15 Power Cleans (95/65)

CrossFit Waukesha/Delafield WOD 2.24.162016-02-24T08:12:48-05:00