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Archive for the WOD Category

WOD – Wednesday – 12/10/14

WOD – Wednesday – 12/10/14

Andrea A Farmer Carry

 

A) Power Snatch

  • Build to 2 rep-max (Touch-n-Go)

 

B) AMRAP 20:

  • 10 Back Squats 135/95
  • 10 Dips
  • 100m Farmers Carry 53/35

WOD – Tuesday – 12/09/14

WOD – Tuesday – 12/09/14

Dan-Bailey-Weighted-Pull-Up

 

A) 3 Rounds NOT For Time:

  • 6-8 Ring Rows
  • 8-10 TTB
  • 10 DB Snatch 40/25-ish

 

B) Weighted Pull-up: Find 1RM

If unable to perform weighted pull-ups, perform:

EMOM 8:  3-5 strict pulls or Ring Rows

 

C) 5 Rounds For Time:

  • 12 KB Swings 53/35
  • 12 Box Jump Overs 24/20
  • 100m OH Plate Carry 45/25

1 Minute Rest Between Rounds (Self Time)

WOD – Monday – 12/08/14

WOD – Monday – 12/08/14

Klokov Snatch Mobility

 

A) EMOM 15: (Alt)

  • Min 1: 2 Squat Cleans @ 75%
  • Min 2: 5-7 HSPU or DB Press
  • Min 3: 20-40 Dubs

(quick transition to B)

 

B) Front Squat: 2-2-2-2

Build to a heavy double in 4 sets. (Post load)

 

C) 2 RFT:

  • 400m Run
  • 20 Push-ups
  • 20 Burpees to Plate

 

WOD – Saturday – 12/06/14

WOD – Saturday – 12/06/14

Friends and Family Day Image

 

Friends & Family Day! Bring one for FREE! No experience needed.

(First Saturday of every month)

WOD – Friday – 12/05/14

WOD – Friday – 12/05/14

Spealler Race 2014 Games

 

A) Bench Press: 4 sets of 8 reps.

(Post heaviest successful set)

 

B) AMRAP 25:

  • 200m Run
  • 5 Pull-ups*
  • 3 Power Cleans 155/105*
  • 5 Box Jumps 30/24
  • 3 Jerks 155/105*

*RX+ do Chest to bar pullups, and 185/125

WOD – Thursday – 12/04/14

WOD – Thursday – 12/04/14

Girls at Games 2014

 

A) 3 Rounds NOT for Time – Any order

  • 8 GHD Sit-ups or 8 Hollow Rocks
  • 10 Wallballs
  • 8 KB Snatch (4 each arm)
  • 1-2 Rope Climb (yes, again)

 

B) EMOM 8:

  • 1 snatch + 1 Hang Snatch (Choose challenging weight. Don’t post load)

 

C) 2 Rounds For Time:

  • 400m Run
  • 25 thrusters 75/55
  • 50 Double Unders (scale to 100 singles)

WOD – Wednesday – 12/03/14

WOD – Wednesday – 12/03/14

Sandra KB Swing by Carmine

 

2 Rounds For Reps:

A) AMRAP 3:

  • 5 Deadlifts 225/155
  • 7 Burrpee over Bar

B) AMRAP 3:

  • 7 Front Squats 135/95
  • 7 TTB

C) AMRAP 3:

  • 5 Hang Cleans 135/95
  • 7 HSPU

 

2 Minutes rest between each AMRAP and between each Round.

Keep track of total reps for Each AMRAP.

Add all reps for 1 total score . 6 Total scores to add. 28 Total minutes with rest time. Athlete can only use 1 bar

 

WOD – Tuesday – 12/02/14

WOD – Tuesday – 12/02/14

CrossFit Post WOD Pic

 

A) Skill/Warm-up: 2 Rounds NOT for Time – Any order
8-10 TTB
1-2 Rope climb – or 2-3 Muscle ups
100m Sled Push or pull – Choose weight
10-12 shoulder press 45/35
B) Push Press
5 sets of 3 reps. Increase Load. Post heaviest set of 3 reps
C) AMRAP 9:
5 S2O 135/95
7 KB Swings 53/35
9 Box Jumps 24/20

WOD – Monday – 12/01/14

WOD – Monday – 12/01/14

Julie & Camille Sled Pull 2014

Happy December! Back to the Grind after a nice long weekend. Lets do WORK!

 

A) Warmup: Tabata – 2 Rounds
Air squats
push ups
ring rows
Situps
20 seconds on, 10 seconds rest x 2 (1 minute each sation)
Total time = 8 Minutes
Do not post score. Perform reps at about 70% intensity
B) Barbell work: Back Squats – 4 sets of 5 reps
Increase Load. Do not Post load but keep record
C) AMRAP 8
5 pull-ups
10 Push-ups
15 Air Squats

WOD – Black Friday – 11/28/14

WOD – Black Friday – 11/28/14

Rob & Nicole 14.2

 

Time to work off that food hangover! It’s Benchmark Friday!

Class times for CrossFit today are 9am, 10am & 12pm. We also have a Bootcamp class at 8am.

 

‘NANCY’ – 5 Rounds For Time:

  • 400m Run
  • 15 Overhead Squats 95/65*

* If unable to perform a proper OHS, scale to Back squats

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