WOD+

Hump Day

April 23, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 5 Min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Mobility Ankle Smash Ankle Stretch Hip Smash Pistols (10-8-6-4-2) Metcon (AMRAP – Reps) 10 AMRAP 10 Ninja Push -ups 5 L-Pull-ups 10 T2B St…

Tues Day

April 22, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds 3 Reps of Frog Complex Pendlay Row (5-5-5-5-5) Hang Power Snatch (3-3-3-3-3) Metcon (Time) 4 Rounds 10 Pendulum Burpee Run 400m Stretch…

Monday

April 21, 2014 | No Comments

Main – CrossFit View Public Whiteboard Junkyard Dog (No Measure) Each partner performs 10 reps of each movement. Partner one sits on ground with legs straight to the front and arms raised to shoulder height. Partner two jumps over the first arm…

Festive Day

April 19, 2014 | 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) 5 Rounds Row 500m 5 Deadlifts 225/135 10 Pull-ups Stretch…

Bacon

April 18, 2014 | No Comments

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds 10 Star Jumps 100ft High Kicks 100ft Carioca 100ft Power skips 100ft Bear Crawl Metcon (Time) 5 Rounds 400m Kb Carry 1.5/1 25 Sit-ups 25 Push-ups Stretch…

Nanner’s Bday Wod

April 17, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Min AMRAP 10 Tuck Jumps 10 Sit-ups 10 Inverted Burpees Metcon (AMRAP – Reps) 18 Min AMRAP 3 Man Team Relay Style 400m Run Hollow Rocks Burpee-Pull-ups Each Team member will per…

You know what day it is…..HUMP DAY

April 16, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 2 min Jump Rope 10 Snatches 10 Presses 10 Squats Metcon (AMRAP – Reps) Partner WOD AMRAP8 Row For Cals WallBalls 20 /16 Partner Switches every Min Metcon (AMRAP – …

Tax Deadline

April 15, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder Pass Throughs 15 DB Press 10 DB hang Snatches (10 per side) Weightlifting Press Complex 135/95 Press Push Press Push Jerk Split Jerk Metcon (Time) 4 Rounds 25 Russian…

Happy Monday

April 14, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Power Jacks 15 Push-ups 10 Ring Rows Floss Hip Smash Front Squat (20-10-5) Start with a weight you can do 20 reps with add 20# perform 10 add 20 more do 5 Skill Work Muscle…

Run Run Run

April 12, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Criss Cross Jacks 100ft Touch Your Toes 100ft Kick Your Butt 100ft High Knees Mobility Calf Smash Hamstring Smash Metcon (Time) 4 Rounds Run 400m 6 Squat Hang Cleans 135/95…