WOD+

Tuesday

October 1, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Behind your back Jumping Jacks 15 Ring rows 15 DB Shoulder press Single Arm Barbell Press (5-5-5-5-5 per side) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Glute-Ham R…

Happy Monday

September 30, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Hang Snatches 10 OH Squats Kettlebell Snatch (5 Reps per side 5 Sets) Suitcase Deadlift (5 Reps per side 5 Sets) Metcon (Time) RX+ (185/115) 30″/24″ bo…

Last Saturday in September

September 28, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 3 Rounds 10 Reps1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Skill Work Snatch Goodman 13 (AMRAP – Reps)…

Rest anyone

September 26, 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 Skill Work Practice Double Unders If you have Double Unders go for 30-50 u…

Grip any one?

September 25, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 200m Run 10 Grasshoppers 10 Bar lifts Gymnastics Strength Wrist curl sets, reps of 10 Plank Wrist Strength 20 Reps 30 Bulgarian Ring Dips 5 L support holds 5 sec each Skill Work Tick T…

Who’s Day

September 24, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft High Kicks 100ft Bear Crawls 100ft Power Skips 100ft Carioca Pendlay Row (5-5-5-5-5) Metcon (Time) 5 Round 25 Med ball Clean to Wall Balls 50 Mtn Climbers WOD Quad Mashi…

Ugh Monday

September 23, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 15 KB SDHP 15 Tricep Push-ups Weightlifting DeadLift 2 Sets of 5 Reps with Regular Grip 2 Sets of 5 Reps with Snatch Grip 2 Sets of 2 Reps Sumo DL After each set do 2…

Saturday

September 21, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 1000m 25 DB Shoulder Press 40 Alt Lunges 25 Ring Rows Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats…

It’s the WEEEKEEENNNND

September 20, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 3 Rounds 10 Reps1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Snatch Balance (2-2-2-2-2-2) Metcon (Time) 4 Roun…

Active Rest

September 19, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft High kicks 100ft High knee pulls 100ft Carioca 100ft Power skips Metcon Not for time nice easy pace 100 Double-unders 400m Run 500m Row Mobility Do it!!!!…