WOD+

Raise the Roof

January 14, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 20 Star Jumps 10 Push-ups Trap And Thoracic Lumbar Smash Shoulder Press (7-7-7-7) Push Jerk (2-2-2-2-2) 85% or 1 RM Metcon (Time) 3 Rounds 50 Double-unders 10…

Squat it out

January 13, 2014 | No Comments

Main – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Mobility Flossing Hip Quad and Hamstring Smash or w…

Brandon’s Bday Wod

January 11, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROunds Row 250m 10 sit-ups 10 Jump Squats Metcon (Time) 2 Rounds 23 toe-to-bars 7 Single Leg Burpee Box Jumps (24/20) 23 Squat Cleans (95/65) 7 Single Leg Burpee Box Jumps 23 Strict …

No Rest for the Wicked

January 10, 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 Curtis Press (5-5-3-2-1-1) Metcon (Time) 5 Rounds 8 Dips 8 Hang Cleans 135…

Lift it up

January 9, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 8 reps of Frog Complex Snatch Grip Deadlift (5-5-5-5-5) 75% OF 1 RM OF SNATCH Weightlifting EMOM7 3 Squat Snatches Metcon (Time) 3 Rounds 10 Deadlifts 225/135 10 Kb Clean and …

Move our Body

January 8, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 laps of box kicks 50ft lever walks 10 kicks on each leg (side, front, back) 50ft pike hops 15 reps seated pike leg lifts 15 reps seated straddle leg lifts 15 1 leg seated leg lift (s…

Boulder Shoulder

January 7, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder Pass Thrus 10 Burpees 10 Sit -Ups Trap Smash Rotator Smash Single Arm Dumbell Press (5-5-5-5-5) Heavy As you can go without breaking form Accessory 3 Sets of 1 Min Pl…

Monday Yo

January 6, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 16 Step Backs 10 Front Squats Hip mobility or wrist and lat mobility Front Squat (5-5-3-3-2) 65% 75% 80% OF 1 RM Clean your Weights Weightlifting EMOM5 5 Thru…

Get your Skills in

January 4, 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 Skill Work Kipping Muscle-up Clean Snatch Double-unders…

Its the WEEKEND!

January 3, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Push Jacks Row 15 Cals 10 Power Snatches Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the fi…