WOD+

Move our Body

January 8, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 laps of box kicks 50ft lever walks 10 kicks on each leg (side, front, back) 50ft pike hops 15 reps seated pike leg lifts 15 reps seated straddle leg lifts 15 1 leg seated leg lift (s…

Boulder Shoulder

January 7, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder Pass Thrus 10 Burpees 10 Sit -Ups Trap Smash Rotator Smash Single Arm Dumbell Press (5-5-5-5-5) Heavy As you can go without breaking form Accessory 3 Sets of 1 Min Pl…

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…