WOD+

Up Side Down

January 29, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 round 20 jumping jacks 20 side to side hops 100 ft lever hops 100ft wheel barrel walks 50ft step kick lunge walks 50 ft bear crawl 10 hollow body rocks 10 handstand shoulder shrugs 1…

Tute day

January 28, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder Pass Throughs 5 Shoulder Press 5 Push Press 5 Push Jerks Weightlifting EMOM4 10 Hang Clean and Press 135/95 Shoulder Press (3-3-3-3-3) 85 % of 1 RM Isabel (Time) For …

Monday Boo who

January 27, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Push Jacks 15 Star Jumps 10 Squats Hip and Calf Mobility Weightlifting EMOM5 5 Thrusters 135/95 Box Squat (3-3-3-3-3) 85% of 1 RM of Back Squat Metcon (Time) 3 Rounds 10 Bu…

So Handsome

January 25, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 20 Side Lunges 10 Tricep Push-ups Metcon (Time) Handsome Jay 10 Handstand push-ups 20 Knees to elbows 30 Burpees 40 Box jumps 50 Dips 60 Pull-ups 70 Push-ups …

Dirty Dirty

January 24, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 2 min of Jump Rope or Double-unders 10 Squats 10 Push-ups Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walki…

Thors Day

January 23, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Back Pressure Deadlifts 10 Sit-ups Hamstring and low Back Smash Weightlifting Deficit Deadlifts 5 @65% 3 @75% 2 @80% 2 ” “ Weighted Pull-ups (5-5-5-5-5…

Hump Day

January 22, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Round 5 resi push ups 5 resi jumping jacks 5 resi tuck jumps 5 resi straddle jumps 15 bar lifts 15 wrist curl sets 15 shoulder shrugs 10 bridge ups Skill Work Foward roll, backward r…

Over your head

January 21, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder Pass Throughs 10 DB Shoulder press 10 Jump Squats Mobilize Shoulder Press (7-7-7-7-7) 75% of 1 Rm Weightlifting EMOM5 10 Push Press 95/65 Metcon (Time) 5 Rounds 20 Ru…

Moon Day

January 20, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Jackie Row 1000m 50 Thrusters 30 pull-ups Back Squat (5-5-5-5-5) 80%of 1 RM Weightlifting EMOM3 10 Med Ball Cleans Metcon (Time) 4 Rounds 10 Box Jumps 24/20 10 Hang Snatches 95/65 10 V…

Sat ur Day

January 18, 2014 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch SQT (Time) Three rounds for time of: 10 Ground to Overhead, 95# /…