WOD+

WOD

March 25, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Med Ball Cleans 15 Pushups WOD Annie Double Unders / Sit Ups 50 x 40 x 30 x 20 x 10 Stretch…

WOD

March 22, 2013 | No Comments

Warm Up 3 Rounds 3 Rounds Row 500m 100 ft Karoke 100 ft Power Skips 100 ft Lateral Shuffle 100 ft Butt Kicks 100 ft High Kicks Today is a mobility and skill work day. Use it to recover from 13.3 and to work on a weakness in your CrossFit skill set. H…

WOD

March 13, 2013 | No Comments

Warm Up 3 Rounds 1min Jump Rope or Double Unders 100ft Power Skips 15 Squats 15 Presses Strength 15 Thrusters (95/65) 15 Strict Pullups WOD 3 Round Partner WOD 30 KB SDHP (1.5/1.0) 100ft Sled Push (90/45) Stretch…

WOD

March 12, 2013 | No Comments

Warm Up 3 Rounds Row 1000m 16 Power Lunges 16 Pushups WOD 5 Rounds 10 Plate Burpees (45/25) 100ft Plate Carry (45/25) 12 Sit Ups Stretch…

WOD

March 11, 2013 | No Comments

Warm Up 3 Rounds 10 Deadlifts 10 Front Squats 10 Push Presses 100ft Karaoke Strength 21 Thrusters (95/65) 21 Strict Pullups WOD 5 Rounds 20 Deadlifts (135/95) 10 KB Swings (1.5/1.0) 5 T2B Stretch…

WOD

March 1, 2013 | No Comments

Warm Up 3 Rounds 15 Pushups 15 Squats 50ft Power Skips 50ft Lateral Shuffle Strength Bench Press 1 set of 5 reps @ 103% Max with regular grip 2 sets of 8 reps @ 93% Max with wide grip 2 sets of 8 reps @ 83% Max with narrow grip WOD 5 Rounds 10 Box [&…

WOD

February 28, 2013 | No Comments

Warm Up 3 Rounds Row 500m Pull to Chin 10 Pushups 20 Mountain Climbers Strength SDHP 7 x 7 x 7 x 7 x 7 WOD 5 Rounds 10 KB Swings Guys 1.5pood / Gals 1.0pood 5 Burpees 5 Turkish Getups Each Side Guys 1.5pood / Gals 1.0pood Stretch…


WOD

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Warm Up 3 Rounds 15 Dumbbell Push Press 10 Sit Ups 50ft High Knees 50ft High Kicks WOD 20 Min AMRAP 5 HSPU 10 Toes Through Rings 15 Med Ball Cleans Guys 20b / Gals 16lb Stretch…

WOD

February 26, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Squats 15 Presses Strength Max Reps of Deadlifts Guys 225 / Gals 135 Bar must stay in motion WOD 5 Rounds 25 Pullups 50 Sledgehammer Swings (25 each side) Stretch…