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Archive for the WOD Category

WOD – Friday – 09/16/16

A. 6 Sets:
6-8 back squats @3030 (3 second negative, 3 second ascent) Use 30% of 1-rep max weight.
* Rest 30 sec between sets
** Rest 5 min after 3rd set
*** Do not stand all the way up, do not ‘catch bounce’ out of the hole
B. For Time:
21-15-9
bar facing burpee
OHS 95/65
c2b pullup

BEACH WOD 10/1

WOD – Thursday – 09/16/16

ENDURANCE DAY THURSDAY!!

Teams of 2, For Time:
Row 7k
* Switch partners every 500m
** Partner must complete 15 situps during rest period

WOD – Wednesday – 09/14/16

A. 5 RFT
10 pullups (RX+ do C2b)
10 power cleans 115/85  (Rx+ d0 135/95)
10 front squats
10 s2o
– rest as needed
B. EMOM 8:
row/bike/sprint 15 sec; rest 45 sec

WOD – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A. Snatch. Build to a heavy single.
Remember to record weight. We will be doigng % work based on this in the coming weeks
B. 4 Rounds for time:
20 Calorie row
15 KB swings 53/35
10 Burpees
– rest 2 min bet rounds

WOD – Monday – 09/12/16

WOD – Monday – 09/12/16
A. EMOM 14: (alt)
2 Squat cleans – heavy-ish
8-10 ring rows/pullups OR 2-4 muscle ups
B. For Time:
800m run
50 wallballs 20/14
30 Hang power clean 135/95

WOD – Friday – 09/09/16

AMRAP 20:
11 Pull-ups (RX+ do C2B)

9 Power snatch 135/95

7 OHS (substitute to back squat)
Run 400m
 

WOD – Thursday – 09/08/16

For Time:
Run 800m w/ medball
20 Wallballs 20/14
2 Rope climbs or 4 planks
Run 400m w/ sandbag
20 walking lunges w/ sandbag
2 Rope climbs or 4 planks
750m row

WOD – Wednesday – 09/07/16

Don’t forget…Copper Point Brewing Co on Friday night! CLICK HERE for details.

For Time:
Row 1k buy in, then…
10 RFT
6 DL 225/155
6 Bar Facing Burpees
6 HSPU (Scale to 3 Wall Climbs or 6 WTF’s)

WOD – Tuesday – 09/06/16

A) 3 Sets: Backsquat x6 reps. All sets heavy across
B) 3 Sets for time:
15 Thrusters 95/65
200m Run
15 Box jump overs 24/40
200m Run
15 Power snatches 95/65
200m Run
   – rest 2 min bet sets

WOD – Monday (Labor Day) 09/05/16

Class times for Labor Day are: 9am & 10am only. (CrossFit)

 

In teams of 2…

A) 6 min am rap:  S2OH 135/95
Must change partners every 5 reps

Rest 2 min

B) 20 min amrap
80 SDLHP 95/65
80 wallball shots
80 HR push-ups
– 1 partner works, 1 partner runs 200m, partners switch when runner returns from run

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Today’s WOD

  • WOD – Friday – 09/30/16
    September 29, 2016 by
    BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED) On a running clock: 0:00 – 5:00 Build to heavy snatch single* 5:00-14:00 (9 minute ladder) 3 Power snatch 95/65 3...
    Read more

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