WOD+

Monday Yo

October 21, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 3 Rounds of 101. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Single Leg Barbell Deadlift (5-5-5-5-5) Weightlifti…

Lift up for Luke

October 19, 2013 | 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 (AMRAP – Reps) 2 min rest Between AMRAPS5 min AMRAP 4 Power C…

uh oh

October 18, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 25 Behind the back Jumping Jacks 15 KB SDHP 15 Ring Rows Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups…

Active Rest

October 17, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft High kicks 100ft Carioca 100ft Power Skips 100ft Broad Jumps Metcon 3 Rounds Row 1000m Accessory 100 Total reps for each External Shoulder Rotations Bent Over Reverse Fl…

Rings anyone?

October 16, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 round 400 m run 10 jumping jacks 10 windmills 10 punches 10 shoulder openers 10 lever kicks( each leg) 10 ring push ups 10 "V" outs Gymnastic Strength Stations for practice…

Hey

October 15, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Jump rope 1 min 100ft Butt Kicks 100ft Bear Crawls Weightlifting 5 sets of 5 Reps Man Makers Metcon (Time) RX+ 10 BJ Overs DU unbroken Push up in-between reps5 Rounds 5 Box Ju…

Bring Sally up

October 14, 2013 | 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 Push Jerk (2-2-2-2-2-2-2) Metcon (AMRAP – Reps) RX+ 225/135Bring Sal…

It’s Friday night and I am feeling right!!

October 11, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 2 Rounds of 101. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Metcon (Time) 5 Rounds 2 Squat snatches 135/95 4 Br…

Mobilize

October 10, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 1000m 100 Push Jacks 100 Double-unders Accessory 3 Sets of 20 External Rotation Bent over Y raises Dog P on a fire hydrant to kick Mobility Internal Rotation of Shoulder and Hip…

Resi Wednesdays

October 9, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 round On the Resi mats 20 jumping jacks 20 tuck jumps 20 power lunges 20 burpees On the floor 20 windmills 20 shoulder punches 20 seated straddle leg lifts 20 seated L leg lifts Skil…