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Archive for the WOD Category

Holiday Hours…

Holiday Hours…

Thanksgiving image snoopy

Thursday closed.

Friday: 8am bootcamp. 9am, 10am & 12pm CrossFit.

Onramp will be on Monday and Tuesday at 8pm, rather than Wednesday & Thursday.

WOD – Friday – 11/21/14

WOD – Friday – 11/21/14

Kailie on Chucks boat 2014

Happy 7th Birthday Kailie!

 

A) Strength: Bench Press

Build to a 1RM (with a spotter of course)

 

B) For Time:

  • 20 Power Cleans 95/65
  • 20 Wallballs 20/14
  • 20 Power Snatch 95/65
  • 20 burpees
  • 20 Power Snatch 95/65
  • 20 Wallballs 20/14
  • 20 Power Cleans 95/65

WOD – Thursday – 11/20/14

WOD – Thursday – 11/20/14

Utah & wifey

 

A) 3 Rounds NOT For Time: (any order)

  • 2 Rope Climbs OR 3 planks
  • 100m Sled Push or Pull – Pick weight
  • 30 Sec HS Hold (against wall)
  • 10 Hollow Rocks or GHD Sit-ups

 

B) 2 Rounds For Time:

  • 400m Run
  • 40 KB Swings 53/53
  • 50 Double Unders   (scale to 100 Singles)
  • 15 HSPU or 7 WallClimbs* (Scale to modified HSPU or 14 wtf’s)

*either will suffice for Rx

 

C) 1,000m Row OR 60 Cal Airdyne

 

WOD – Wednesday – 11/19/14

WOD – Wednesday – 11/19/14

camille tire flip 2014 invitational

 

A) 4 x 200m Run every 2 Minutes

Increase speed each round. Finish at 90%

 

B) Strength: Front Squat

reps =      5-3-1,            5-3-1,             5-3-1

%=     65-70-80,     70-80-92,     80-90-101*

*Can you hit a PR?

 

C) 21-15-9-15-21

  • Jumping Squats
  • Abmat Sit-ups

WOD – Tuesday – 11/18/14

WOD – Tuesday – 11/18/14

kara webb snatch 2014

 

A) Skill/Warm-up: 3 Rounds NOT for Time

  • 15-30 Double Unders – depending on skill level
  • 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups
  • 8 Good Mornings 45/35

 

B) 3 Rounds For Time

  • 10 Deadlifts 275/185
  • 15 Pull-ups*
  • 20 Box Jumps 24/20
  • 25 Hand Release Push-ups

*RX+  do C2B pull-ups

WOD – Monday – 11/17/14

WOD – Monday – 11/17/14

Lukas H Clean 2014

 

A) Warmup: 2 Rounds NOT for time

  • 6 Turkish Gettups
  • 10 V-ups
  • 15 Jumping squats

 

B) EMOM 24: (Strength/Volume/Skill)

  • Min 1: 2 Power Cleans + 2 Front Squats @ 80% of 1RM power clean
  • Min 2: 10 Walking Lunges (KB or DB- pick weight)
  • Min 3: 8 TTB

 

C) 3 Rounds For Time:

  • 15 Wallballs
  • 12 burpees   (fast and furious)

WOD – Friday – 11/14/14

WOD – Friday – 11/14/14

Camille running 2014

 

A) Strength: Back Squats

  • 5×2, 2×3 @ 80%

 

B) For Time: 21-15-9

  • power cleans 95/65
  • burpee over bar
  • Double Unders (2:1 Singles)

 

C) NOT For Time:

  • 400m Farmers Carry – You choose weight

WOD – Thursday – 11/13/14

WOD – Thursday – 11/13/14

Pat Will & Matt at Battle 2014

 

A) Skill/Warm-up: 3 Rounds NOT for Time – (Any order)

  • 15-30 Double Unders – depending on skill level
  • 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups
  • 30-45 sec Superman hold
  • 50m Sled push OR pull – chose weight

 

B) 3 Rounds For Time:

  • 400m Run
  • 6 Power snatch 95/65
  • 8 Man makers 40/25-ish* (DB Push-up, R-row, L-row, hang clean, jerk)
  • 10 pull-ups

*KB’s can be used instead of DB’s if lack of equipment for Man makers

WOD – Wednesday – 11/12/14

WOD – Wednesday – 11/12/14

Ian Jon G Greg D Battle 2014

 

CLICK HERE  for the link to ton’s of pic’s on from the Battle…

A) Strength: Push Press
2 x 5 @ 80%
2 x 10 @ 70%
B) AMRAP 20
5 HSPU
7 Thrusters 95/65
9 KB Snatch 53/35
200m Run

WOD – Tuesday – 11/11/14

WOD – Tuesday – 11/11/14

McGhee

 

In honor of Veterans Day, we have a Hero WOD for you.

“McGee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

AMRAP 30:

  • 5 Deadlifts 275/185
  • 13 Push-ups
  • 9 Box Jumps 24/20

 

CFBBwill NOT have the 8pm class tonight. All else will stay the same.

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Today’s WOD

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