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WOD – Thursday – 07/17/14

WOD – Thursday – 07/17/14

  ENDURANCE DAY THURSDAY   2 Rounds For Time: (work/rest 1:1 ratio) ‘MAIN SITE’-ish 30 Pull ups 30 Push ups 30 Abmat Sit ups 30 KB Swings 53/35 30 Wall Balls (20/14) 30 Calorie Row *Rest amount of time it took to complete 1st round then repeat* […]

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WOD – Wednesday – 07/16/14

WOD – Wednesday – 07/16/14

Derek Bishop   A) Back Squat   6-5-4-3-2   – 20 Build to a heavy double, then reduce to 60% for 20 unbroken reps, or as many as possible < 20. (record weight on the double, and number of unbroken reps)   B) AMRAP 8: 5 Deadlifts 225/155 7 […]

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WOD – Tuesday – 07/15/14

WOD – Tuesday – 07/15/14

  A) 10 Minutes of Muscle-up and/or Handstand practice   B) 4 Rounds For Time: 400m run 16 KB Snatch 53/35 12 Pull-ups 8 HSPU 1 rope climb or 2 planks – may be performed at any time during the wod

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WOD – Monday – 07/14/14

WOD – Monday – 07/14/14

  A) EMOM 10:   1 Power clean + 2 front squats   (@ 80% of 1rm Power Clean)   B) 10-1   Wallball Power Clean 115/75 100m run after each odd round

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WOD – Friday – 07/11/14

WOD – Friday – 07/11/14

  MAX OUT FRIDAY A) CLEAN & JERK!!!!! Take 20 minutes to find max load       (Post Load)   B) AMRAP 8: 5 squat cleans @60% of max weight above 15 push-ups 30 Double Unders (scale to 75 singles) REMINDER, Gymnastics with Mayra will be […]

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WOD – Thursday – 07/09/14

WOD – Thursday – 07/09/14

Ryan Sunshine   ENDURANCE DAY THURSDAY.   Really wanted to make today a track day, but the weather will just not allow with 70% chance of rain. Next week you all are doomed… weather permitting  :)   A) AMRAP 5 Row for Calories (sorry)   B) AMRAP […]

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WOD – Wednesday – 07/09/14

WOD – Wednesday – 07/09/14

  A) Push Press   5-5-5-5-5. Find 5 rep-max in 5 sets   B) 21-15-9 Push Jerks 135/95 box jump overs 24/20 pullups

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WOD – Tuesday – 07/08/14

WOD – Tuesday – 07/08/14

  4 Rounds For Time: 20 hang snatch 75/55 25 Burpees over bar 30 KB Swings 53/35 REST 3 MINUTES BETWEEN ROUNDS (self time)

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WOD – Monday – 07/07/14

WOD – Monday – 07/07/14

  A) 5 Minutes of Double under practice. Make the attempt.   B) Thruster: Find 2 RM from Rack – 12 Minute Cap   C) AMRAP 10 7 thrusters 95/65* 7 TTB 20 Alt. Jumping Lunges 200m run * your WOD weight should not exceed 65% of […]

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WOD – Friday – 4th of July

WOD – Friday – 4th of July

  Chipper (CrossFit & Bootcamp) 1 mile run 50 KB Swings 53/35, 35/25 (CF, BC) RX+ do 70/53 40 OH Plate walking Lunges 45/35, 25/10 30 Plate Burpees (jump onto a bumper plate) 20 pullups RX+ do C2B 10 TTB5 Wallclimbs (scale to wtf) 400m run Reminder […]

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Today’s WOD

  • WOD - Thursday - 08/21/14
    WOD – Thursday – 08/21/14
    August 20, 2014 by
    Something different for today. Today you have options based on your current skill level. Too many are not comfortable in the overhead squat position. Today is designed to give you...
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