WOD+

Who’s Nancy

September 17, 2013 | 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 Nancy (Time) 5 Rounds for time of: 400m Run 15 Over…

Hi

September 16, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 15 Cleans 15 Tricep Push-ups Weightlifting EMOM8 1 Power Clean 1 Hang Squat Clean 185/105 Deadlift (5-5-3-3-2-2) Metcon (Time) 5 Rounds 10 Dips 10 V-ups 20 Power lung…

Saturday

September 14, 2013 | No Comments

Main – CrossFit Drop on by to CQT today for their 9/11 expo View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500 15 Ring Rows 15 squats 15 DB Presses Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15R…

Friday

September 13, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Push Jacks 100ft Bear Crawls 50 ft Duck Walk 10 Hang Clean and Press Weightlifting E2MOM 10 Frog Complex 135/95 1 Squat Clean 1 Thruster 1 Back Squat 1 Behind the Head Thru…

Mo-B-I-Ize

September 12, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 800m run Mobility Everybody is going to do this or exercises will be givien out…

Gymnastics day

September 11, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 100ft alligator walks (1 push up in between) 100ft chasse 20 pass throughs 20 v ups 5 pistols on each leg 10 hand stand shoulder touches Gymnastics Group Balance Work 1 leg standing sc…

2sday

September 10, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder openers 15 ring rows 100 Ft Carioca 10 Power Lunges Weightlifting EMOM5 5 Strict Pull-ups ( add weight if you can) Turkish Get Up (3-3-3) 3 per side Nasty Girls (Time…

Monday

September 9, 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 Weightlifting EMOM5 3 Squat Cleans (185/115) Deadlift (3-3-3-3-3) Metcon (…

Hammer Jay

September 7, 2013 | No Comments

Main – CrossFit Happy Birthday Anthony View Public Whiteboard Warm-up (No Measure) 3 Rounds Run 200m 50 Ft walking lunge 15 Arnold Presses 50ft Power skips Metcon (Time) 10 HSPU 20 K2E 30 Burpees 40 Box Jumps 50 Sledge Hammer Swings (25 a side)…

Jimbo 2.9

September 5, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Jog 200m 15 Deadlifts 15 Push Press Jimbo 2.9 (Time) 2 Rounds 9 Deadlifts 275/185 9 Muscle-ups 9 Parallete HSPU Then 29 Unbroken Double-Unders 29 Pull-ups 29 Burpees…