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WOD+

WOD

April 6, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Ring Rows 15 Dumbbell Shoulder Presses 15 Sit Ups WOD “300″ 25 Pullups 50 Pushups 50 Box Jumps 50 V-Ups 50 Single Arm KB Swings (25 each arm, 1pood) 25 Pullups Stretch…

WOD

April 4, 2013 | No Comments

Warm Up 3 Rounds Row 500m 20 Squats 20 Presses WOD Open 13.5 4 Min AMRAP 15 Thrusters (100/65) 15 Chest to Bar Pullups If you complete 3 rounds in under 4 minutes you get rewarded with another 4 minutes of work. ┬áRepeat until you can’t beat th…

WOD

April 3, 2013 | No Comments

Warm Up 3 Rounds 15 KB SDHP 100ft High Kickd 20 Lateral Hops 20 Back and Forth Hops 50ft Spiderman Crawl WOD Team Tire Relay 50ft Tire Flip 25 Sledge Hammer Swings each side 50ft Tire Flip In honor of the Final Four, this will be an elimination tourn…

WOD

April 2, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Hang Snatches WOD 5 Rounds 10 Burpees 5 Hang Snatches (115/95) Stretch…

WOD

April 1, 2013 | No Comments

Warm Up 3 Rounds Run 5 Laps Power Skip 5 Laps 15 Squats 15 Ring Rows Lateral Hops Rest 30sec WOD “Roy” 5 Rounds 15 Deadlift (225/185) 20 Box Jumps (24″/20″) 25 Pullups Stretch…

WOD

March 30, 2013 | No Comments

Warm Up 3 Rounds 1min Each Jumprope Burpees Mountain Climbers Lateral Hops Rest 30sec WOD Find three Easter eggs, open ‘em up and do four rounds for time. Stretch…

WOD

March 28, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Deadlifts 15 Hang Clean and Press 15 Sit Ups WOD 13.4 Clean and Jerk (135/95) / T2B Ladder 3 x 6 x 9 x 12 x 15 etc Stretch…

WOD

March 26, 2013 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 15 Front Squats 15 Push Presses 15 Ring Rows WOD “Fran” 21 – 15 – 9 Thrusters (95/65) Pullups Stretch…

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…