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Archive for the WOD Category

WOD – Tuesday – 06/09/14

WOD – Tuesday – 06/09/14

Notice the straight arms at extension   A) For Time: 15 Hang Power snatch 115/75 30 Deadlifts 185/125 60 wallball 20/14 30 Deadlifts 185/125 15 Hang Power snatch 115/75 *use only 1 bar and change weights accordingly. Have weights ready **Break up deadlifts as needed. Be smart […]

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WOD – MONDAY – 06/09/14

WOD – MONDAY – 06/09/14

A. Clean (full squat). Find 3RM (12 Min time cap. Not Touch-n-go)   B) EMOM 8: 5-7 pullups + 5 burpees (do Chest-to-Bar if possible. Scale to banded pullups or ring rows)   C) For Time: 400m run 20 Power cleans 155/105 400m run

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WOD & BBQ – Saturday – 06/07/14

WOD & BBQ – Saturday – 06/07/14

WOD: Coaches Choice!!!????!!!!! BBQ: 12-4 Eat burgers Have a cool refreshing drink Socialize with your CF chums ***REMINDER: The weightlifting class has been moved to Sunday at 10AM. No 11am Class today. See you tomorrow at 9am for Gymnastics

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WOD – Friday – 06/06/14

WOD – Friday – 06/06/14

A) EMOM 8: 1 Power clean + hang clean + clean @65-70% of 1rm (you can drop bar after hang clean, but get right on it)   B) Benchmark: 20RM Push Press (Find your 20 rep max push press) **Tip: you don’t have to do sets of […]

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WOD – Thursday – 06/05/14

WOD – Thursday – 06/05/14

A) Bench Press – Close Grip. Find 5 rep-max (please use a spotter)   B) 6 x 400m run – Every 4 Minutes (record fastest and slowest time. Try to stay consistent. Don’t blow it on 1st run)

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WOD – Wednesday – 06/04/14

WOD – Wednesday – 06/04/14

  A) EMOM 12, Alternating: 5 Clean & Jerks (115/75) 5 Power Snatch (115/75) *Scale load and reps as needed to stay on track with the clock. Do 3-4 reps if needed   B) Back Squats: 3, 3, 3 @ 70% 2, 2, 2 @ 80% 1, […]

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WOD – Tuesday – 06/03/14

WOD – Tuesday – 06/03/14

A) Push Press:5 x 3 @ 80% of 1rm (5 sets of 3 reps….you should not fail here) *Do not post load, but make notes in your own journal ** Coach will review re-racking bar to your shoulders between reps.   B) 4 Rounds For Time: 12 KBS […]

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WOD – Monday – 06/02/14

WOD – Monday – 06/02/14

A) AMRAP 12: 7 Deadlifts 135/95 7 Hang Cleans 135/95 7 Front Squats 135/95   B) 6 Rounds (not for time) 30 second plank holds 15 Abmat Situps (self time on the plank holds)   C) Check out the new class times for Gymnastics and Weightlifting…CLICK HERE

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WOD – Friday – 05/30/14

WOD – Friday – 05/30/14

Our GQ couple, Mr. & Mrs T-Pain   A) 5 Rounds NOT For Time: – 5 thrusters – 5 pullups (Start light and add load to each round of thrusters to moderately heavy 5th set)   B) BENCHMARK FRIDAY – FRAN!! 21-15-9 – Thrusters 95/65 – Pullups

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WOD – Thursday – 05/28/14

WOD – Thursday – 05/28/14

A) Muscle clean x 10 reps, Power clean x 10 reps (build slowly as you go. Your 1st power clean should pick up where your last muscle clean ended) B) EMOM 30 – Alternating (six stations, including a rest station)  - 8 Cal Row  - 8 box jump overs […]

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Today’s WOD

  • WOD - Tuesday - 07/22/14
    WOD – Tuesday – 07/22/14
    July 21, 2014 by
    A big shout out to the Masters Peeps that Kick off the CrossFit Games. They will be competing Tuesday through Thursday. Tune in to live streaming on Games.CrossFit.com or WatchESPN.com...
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