WOD+

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!!!!…

Be Nimble and Quick

September 18, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds Run 200m 10 Up Downs 100ft Butt Kicks 100ft High Knees 10 Ring Pushups 10 Straight Jumps Gymnastics For Quality Elevated forward straight jumps 10 Reps off 20″ box 10 Re…