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WOD – Friday – 04/11/14

WOD – Friday – 04/11/14

  BENCHMARK FRIDAY!   “SAGE 20“ AMRAP 20:  - 20 Tthrusters 135/95  - 20 Pull-ups  - 20 Burpees Everyone has to do this workout at least once in their life. I’ve personally done it twice. Strategy is important here. This is not a 50m sprint, it’s more like […]

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WOD – Thursday – 04/10/14

WOD – Thursday – 04/10/14

  Endurance Day Thursday!   A) 1 Mile Run for time   Rest 6 minutes   B) 1,600m row for time   Rest 8 minutes   C) 1 Mile Run for time   * The rest will be self timed and independent to each. You will score […]

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CrossFit Teens 4/10/14

CrossFit Teens 4/10/14

row / run STRETCH 50m high knees Jumping Jacks 50m butt kicks mountain climbers 50m side to side shuffle 100m run WODS: A) 3 minute AMRAP: max rep Hang Cleans (75/53) rest 3 mins B) 3 min AMRAP: max rep Air Squats rest 3 mins C) 3 […]

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WOD – Wednesday – 04/09/14

WOD – Wednesday – 04/09/14

  A) Get Strong Time. Push Press: 5-5-5-5-5 (Build to a 5rm) B) For Time: 5 Wall Climb (Scale to 10 wtf’s) 10 Ring dips 20 Double Unders (scale to 40 singles) 30 Push-ups (hand release) 60 Squats 30 Push-ups (hand release) 20 Double Unders (scale to 40 singles) 10 […]

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CrossFit Teens April 9, 2014

CrossFit Teens April 9, 2014

  9-Apr warmup: row/run 3 rounds ( not fot time) 5 pull ups 7 push ups 9 squats 100m run wrist rolls, dynamic stretch skills:   hand stand holds, walks, Wall walks, WTF, HSPU Deadlift WOD: 4 HSPU 6 Deadlift  (155/105…JV: 135/85) – SCALE ACCORDINGLY (should be […]

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CrossFit Teens Tuesday 4/8/14

CrossFit Teens Tuesday 4/8/14

  8-Apr warm up: 400m run or 500m row Dynamic Stretch Teams of 2 or   3: 50m Giant Tire Flips (scale as needed) then partners (teams of 2): one partner jump rope   while the other runs 5 laps over hurdles then switch, 3   rounds […]

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WOD – Tuesday – 04/08/14

WOD – Tuesday – 04/08/14

  A) EMOM 10  - 2 Muscle ups, or 4 C2B, or 6 pullups, or 8 ring rows  - 100m run     (stay on the clock…scale as needed to not fall behind) B) AMRAP 3:  - 5 power snatch 95/65  - 10 lateral bar hops    rest […]

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WOD – Monday – 04/07/14

WOD – Monday – 04/07/14

  A. Front squat; 4×7 @ 75% B) For Time:  - 10 S2O 155/105  - 20 Hang cleans 155/105  - 40 Burpees  - 20 Hang cleans  - 10 S2O

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WOD – Friday – 04/04/14

WOD – Friday – 04/04/14

  A) Deadlift  5-4-3 (75%-80%-85%) Do not max out and do not post load on white board. B) AMRAP 3:  - hang power clean and push jerk 105/155      REST 1 MINUTE C) AMRAP 3:  - burpee box jumps 24/20      REST 1 MINUTE D) 400m Run […]

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WOD – Thursday – 04/03/14

WOD – Thursday – 04/03/14

    A) For Time  - 2k row  - 20 burpees Rest as needed B) For Time:  - 75 wallball 20/14  - 35 SDHP 53/35  - 75 wallball 20/14*Athletes can start at either A or B to accommodate rowers. Or stagger start times as needed.  

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