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WOD – Wednesday – 01/14/15

gymnastics mats out! army crawl, bear crawl, handstand hold (or active hold against the wall, or downward dog) 30 sec on /30 sec rest x 3 sets alternate with 30 sec on/30 sec rest super set it with 30 sec wall set / 30 sec rest.   […]

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WOD – Tuesday – 01/13/15

WOD – Tuesday – 01/13/15

  A) EMOM 12: Min 1: 10 V-ups Min 2: 1-2 Rope climbs, or 2-3 planks Min 3: 5-8 HSPU Min 4: 4 Man makers  45/25-ish (stagger starting points with class as to not bottleneck on ropes)   B) AMRAP 7: 5 Hang Snatch 95/65* 25 Double […]

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WOD – Tuesday – 01/13/15

4 RFT: 200m Run 30 KBS (53/35) A (35/25) i 20 Goblet Squats (same bell) 10 K2E (or knee raises) 5 WTF

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WOD – Monday – 01/12/15

AMRAP 4: 10 Burpees 15 Abmat Sit ups   Rest 2 min   AMRAP 4: 10 WBS (20/14) A (14/8) I 30 sec plank hold (self time)   Rest 2 min   AMRAP 4: 5 HR push Ups 100m Run   Rest 2 min   AMRAP 4: […]

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WOD – Monday – 01/12/15

WOD – Monday – 01/12/15

  The Open is coming… http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule   A) 3 sets for reps. 30 seconds on, 30 seconds rest pullups* situps pushups squats* keep track of reps. Post score as one total score. *RX+ Do C2B Pull-ups and Pistols   B) Cluster (Squat Clean Thruster) 10 minutes to build […]

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WOD – Friday – 01/09/15

WOD – Friday – 01/09/15

  A) 3 Rounds NOT For Time 8 Strict muscle snatch* 45/35 8 OHS 45/35 100m Sled Push or Pull…choose weight 10-15 Push-ups Rest as needed   B) 4 Rounds For Time: 10 Power Snatch 95/65  (RX+ do 135/95) 30 Double Unders (scale to 60 singles) 200m […]

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WOD – Friday – 01/09/15

Chipper Friday!   For Time: 800m Run 50 Box Jumps 24/20 50 KB Swings 53/35 50 Burpees 50 Air Squats 50 Knees-to-Elbows 800m Run

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WOD – Thursday – 01/08/15

WOD – Thursday – 01/08/15

  Benchmark Thursday….KELLY  5 Rounds For Time: 400m Run 30 Box Jumps 24/20 30 Wallball 20/14

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WOD – Thursday – 01/08/15

25 min AMRAP: 25m bear crawl 20 Wallball 20/14 20 Double Unders (scale to 40 singles) 20 walking lunges 200m Run

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WOD – Wednesday – 01/07/15

WOD – Wednesday – 01/07/15

  A) EMOM 12 MIN 1: 6 Deadlifts 225/155 MIN 2: 30 Sec of Double Unders MIN 3: 3 Wall Climbs MIN 4: 15 Goblet Squats 53/35   B) Back Squats5-5-3-3-2-2.  Start at 60% and add 5% each set (finish at 85%) Try to finish at least […]

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