WOD+

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…

Jen’s B Day Wod

January 2, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Power Cleans 10 Push-ups Metcon (Time) 2 Rounds 27 box jumps 5 burpee over bar 27 cleans 95/65 5 burpees over bar 27 sit ups 5 burpee over bar 27 DUs 5 burpee over…

Its the New Year

January 1, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 5 laps around the floor 5 clapping push ups 10 seated leg lifts 10 Monkey Walks 3 strict pull ups Skill Work Rope Climbs *Can you hold yourself up on the rope for 5-10 seconds…

Last Wod of 2013

December 31, 2013 | No Comments

Main – CrossFit Thanks everyone for 1 Bad ass year View Public Whiteboard Warm-up (No Measure) 3 Rounds 1 min of Jump Rope 10 Thrusters CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 D…

Loaded 44

December 30, 2013 | No Comments

Main – CrossFit Happy Birthday Chiz View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 15 Squats 15 Push Presses Metcon (Time) 4 Rounds 12 Med Ball Box Jumps 30 Hand Release Pushups 19 Pullups 69 Hammer Swings Then 44 Elbow Smashes…

ZZZZzzzzz

December 28, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 15 Gorilla Stomps 10 Squats 10 Push Press 10 Ring Rows Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups10 min Cap 5k Row (Time) Max Effort 5k Row…

Happy B Day Dr J

December 27, 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 (Time) Fireman’s Wod 4 Rounds “Drag the hose” 50 …

Death By Deadlift

December 26, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Squat Cleans 10 Sit- ups Death By Deadlift (AMRAP – Rounds and Reps) With a Continuously running clock perform 1 Deadlift the first min and 2 the second and …