Devin Lopez

Jun 202014

Wyclef Crossfits, who knew!

Front Squat
1×5 @ 60%
3×5 @ 70 %

EMOM 10 min
Even min: x15 kb swings
Odd min: x10 goblet squats

Jun 192014

Here is an awesome clip of one of Crossfit’s gymnastics gurus David Durante performing a high bar routine at the 2006 Tyson American Cup. Very impressive stuff.


WOD: Class outside
4 min
Run to fence and back
With remaining time complete AMRAP toes to bar
Rest 2 min
4 min
Run to fence and back
With remaining time complete AMRAP clean and jerks

Jun 182014

This is the new American record in the snatch. The lifter Ian Wilson is only 19 years old. That’s 173kg(380lbs!!!), incredible.

Power Snatch + x2 Snatch
establish a heavy number for this complex

AMRAP 10 mins
15 Power snatch (95/65)
15 Box jumps

Jun 172014

There is some helpful advice with how to approach lifting during your next training session. I catch a lot of people that try to increase weight when technique is poor or choose to do a weight again when it is clear that the strength isn’t there. Its important to understand when to go again and when to move on and if you aren’t sure the least bit then ask a coach.

1 arm KB or DB strict press 5×8 ea. arm (L/R)
– mod to heavy load, static weight for all sets


Core Finisher:
3 rounds
x15 V-ups
x15 weighted sit ups (25/15)
x10 strict knee raise (as high as you can go)

Jun 162014

Deadlift 6×3 @ 70-75%
with 1 sec pause below knee on ascent, front grip only, use straps if you have them
no tap and go, no drop from the top

11 min AMRAP – With a partner
One person performs x15 wall balls while the other holds a plank
then switch