WOD+

Saturday

April 26, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds 20 Jumping Jacks 10 Med Ball Thrusters 10 Russian Kb Swings 10 Sit-ups Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20̸…

Help!!!!

April 25, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds Jump Rope 2 min 20 Cross Body Kicks 10 Push Press 100ft Kick your butt 20 Mtn Climbers Mobility Quad Smash Floss Trap Smash Metcon (AMRAP – Reps) AMRAP7 10 Hang Clean 115/85 10 …

Clean Your Squats

April 24, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds Row 500m 10 Hang Squat Cleans 10 Burpees Mobility Quad Smash Glute Smash Weightlifting EMOM10 6 Squat Clean 135/95 Metcon (AMRAP – Reps) 8 Amrap 8 Double Squat Wall Balls 8 KB S…

Hump Day

April 23, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 5 Min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Mobility Ankle Smash Ankle Stretch Hip Smash Pistols (10-8-6-4-2) Metcon (AMRAP – Reps) 10 AMRAP 10 Ninja Push -ups 5 L-Pull-ups 10 T2B St…

Tues Day

April 22, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds 3 Reps of Frog Complex Pendlay Row (5-5-5-5-5) Hang Power Snatch (3-3-3-3-3) Metcon (Time) 4 Rounds 10 Pendulum Burpee Run 400m Stretch…

Monday

April 21, 2014 | No Comments

Main – CrossFit View Public Whiteboard Junkyard Dog (No Measure) Each partner performs 10 reps of each movement. Partner one sits on ground with legs straight to the front and arms raised to shoulder height. Partner two jumps over the first arm…

Festive Day

April 19, 2014 | No Comments

Main – CrossFit View Public Whiteboard 30 sec (No Measure) 30 sec of each exercise Rest 1 min between rounds 3 Rounds Jumping Jack Burpees Mtn Climbers Side to side hops Metcon (Time) 5 Rounds Row 500m 5 Deadlifts 225/135 10 Pull-ups Stretch…

Bacon

April 18, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds 10 Star Jumps 100ft High Kicks 100ft Carioca 100ft Power skips 100ft Bear Crawl Metcon (Time) 5 Rounds 400m Kb Carry 1.5/1 25 Sit-ups 25 Push-ups Stretch…

Nanner’s Bday Wod

April 17, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Min AMRAP 10 Tuck Jumps 10 Sit-ups 10 Inverted Burpees Metcon (AMRAP – Reps) 18 Min AMRAP 3 Man Team Relay Style 400m Run Hollow Rocks Burpee-Pull-ups Each Team member will per…

You know what day it is…..HUMP DAY

April 16, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 2 min Jump Rope 10 Snatches 10 Presses 10 Squats Metcon (AMRAP – Reps) Partner WOD AMRAP8 Row For Cals WallBalls 20 /16 Partner Switches every Min Metcon (AMRAP – …