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WOD – Wednesday – 08/20/14

WOD – Wednesday – 08/20/14

camille run 2014

 

A) 15 min to build to a max load in the following complex:
2 clean + 2 front squat + 2 jerk
*cleans are full squat
**bar can be dropped in between cleans, but right back on it.
B) AMRAP 12:
5 Power cleans 155/105
10 Bar hops (2 feet take off and 2 feet land)
5 Toes-To-Bar

 

CLICK HERE for details on the Crush Games this weekend.

WOD – TUESDAY – 08/19/14

WOD – TUESDAY – 08/19/14

Sandra Main SiteThis is was published on the Main CrossFit FB page yesterday…

 

A) 4 Rounds For Time (Incl rest breaks)
run 400m
20 HR pushups
20 wall ball
20 burpee box jumps 24/20
Rest EXACTLY 3 min between each round (self time)

WOD – Monday – 08/18/14

WOD – Monday – 08/18/14

Pat & Marc Saturday

A) Back Squat
       10 Minutes to build to a heavy set of 8 reps
       (can you add 5-10 pounds from last week?)
B) AMRAP 16:
10 kbs 53/35
5 pullups
30 dubs (60 singles)
**on minutes 3, 7 and 11; stop and run 200m then pickup where left off

WOD – Saturday – 08/16/14

WOD – Saturday – 08/16/14

8am – Mobility Clinic

9AM – CrossFit (Coaches Choice)

10AM – CrossFit (Coaches Choice)

WOD – Friday – 08/15/14

WOD – Friday – 08/15/14

Froning Grace 2014

For today we have 2 options for Beg/Int (I) and for Advanced (A). You can get an RX for either and the coach will designate which you chose to do. Please recognize your limits.

(Beginner/Int) (I)   For Time:
- 400m Run
- 10 clean & Jerks 95/65
15-12-9
- Deadlifts 155/105
- HSPU (scale to box or DB press)
- 400m Run
- 10 Clean & Jerk 95/65
 

Entire workout is on one continuous clock. 1 Bar allowed, change weights as needed

 

(Advanced) (A)   For Time:

- 400m Run
- 15 clean & Jerks 135/95
21-15-9
- Deadlifts 225/155
- HSPU
- 400m Run
- 15 Clean & Jerk 135/95
 

Entire workout is on one continuous clock. 1 Bar allowed, change weights as needed

You can get an RX for either WOD. Either RX (I) or RX (A)
Times should be designated either way… 26:42(I), 26:42 RX(I), 26:42(A), 26:42 RX(A) 

Don’t forget the ever so important Mobility Clinic on Saturday morning. CLICK HERE

WOD – 08/14/14

WOD – 08/14/14

Chad V Snatch

 

A) Snatch Practice – 15 Minutes
     Coach will go through a couple drills and allow time to build up bar if desired
B) 2k Row – For Time

 

FREE MOBILITY CLINIC THIS SATURDAY. CLICK HERE

WOD – Wednesday – 08/13/14

WOD – Wednesday – 08/13/14

Dan Baily OH Walking lunge 2013

 

A) AMRAP 8:
- 10 KB Swings 53/35
- 5 box Jumps 24/20 – Games Std. Step down each time
- 20 OH Plate Walking Lunges 54/25
REST 5
B) AMRAP 8:
- 4 KB Clean & Jerk (right hand) 53/35
- 4 KB Clean & Jerk (left hand) 53/35
- 10 Goblet Squats 53/35
- 50 Double Unders (scale to 100 singles)
REST 5
C) AMRAP 6:
- 100M single hand farmers carry 53/35 (50m right, 50m left)
- 200m Run

WOD – Tuesday – 08/12/14

WOD – Tuesday – 08/12/14

Sarah at Bacon

 

A) NOT For Time:
1k row
30 ring dips*
30 HR Push-ups
   *If unable to do ring dip, do 15 negatives…Jump to lock out and lower slowly…3 seconds
 

 

B) Every 45 Seconds for 8 Sets:
3 Touch-n-Go Power Cleans at 70-75% of Max
 

 

C) 2 Rounds For Time:
- 20 Hang Power Cleans 95/65*
- 200m Run
     *3 penalty burpee each time you drop the bar

 

MOBILITY CLINIC ON SATURDAY MORNING

WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Camille Snatch practiceNice having Camille stop by and train with us….

 

A) Back Squat
       10 Minutes to build to a heavy set of 8 reps
B) 3 Minute Time Cap  
- 15 Thrusters 95/65
- 12 Pullups
max burpees in remaining time
REST 3 Minutes and repeat for ’4 TOTAL SETS’
Score will be total number of burpees for all 4 sets. (Keep track)

WOD – Friday – 08/08/14

WOD – Friday – 08/08/14

Sandra KBS

 

2 Rounds For Time:

  • 20 Toes-To-Bar
  • 400m Run
  • 20 Clean & Jerks 115/75
  • 400m run
  • 20 burpees
  • 400m Run

A reminder that this Sunday is Gymnastics Clinic in Boynton at 9am, followed by Weightlifting with Alex at 10.

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