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Archive for the WOD Category

WOD – Friday – 08/22/14

WOD – Friday – 08/22/14

  A) Front Squat: 10 minutes to build to a heavy triple. (not necessarily a 3rm)     B) For Time: 5 Front Squats 185/135 1 Rope Climb (scale to 1 descending/ascending plank) 200m Run 4 Front Squats 185/135 1 Rope Climb 200m Run 3 Front Squats […]

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WOD – Thursday – 08/21/14

WOD – Thursday – 08/21/14

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 time to get some practice without the stress of the WOD. Your practice will differ depending on […]

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WOD – Wednesday – 08/20/14

WOD – Wednesday – 08/20/14

  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 […]

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WOD – TUESDAY – 08/19/14

WOD – TUESDAY – 08/19/14

This 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)

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WOD – Monday – 08/18/14

WOD – Monday – 08/18/14

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 […]

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WOD – Saturday – 08/16/14

WOD – Saturday – 08/16/14

8am – Mobility Clinic 9AM – CrossFit (Coaches Choice) 10AM – CrossFit (Coaches Choice)

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WOD – Friday – 08/15/14

WOD – Friday – 08/15/14

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 […]

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WOD – 08/14/14

WOD – 08/14/14

  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

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WOD – Wednesday – 08/13/14

WOD – Wednesday – 08/13/14

  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 & […]

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WOD – Tuesday – 08/12/14

WOD – Tuesday – 08/12/14

  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 […]

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