WOD+

Death By Deadlift

December 26, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Squat Cleans 10 Sit- ups Death By Deadlift (AMRAP – Rounds and Reps) With a Continuously running clock perform 1 Deadlift the first min and 2 the second and …

Its Christmas Bitches

December 25, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Jumping jacks 10 DL 10 Hang Cleans 10 Presses Metcon (Time) 12 Days Of Christmas…

Christmas Eve

December 24, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds’ 1 min Jump Rope 10 Lunges Shoulder Pass throughs Metcon (Time) 12 Rounds 12 Double-Unders 1 Snatch 115/75 2 OH Squats 3 Back Squats…

Eve of the Eve

December 23, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 burpees 10 Kb High Pulls 10 Squats Fight Gone Bad Championship Rounds (AMRAP – Reps) With a continuous running clock, perform each exercise for 1 min. You will chane …

4 More Days till Christmas

December 21, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) “Jackie” 1000m Row 50 Thrusters 45# 30 pull-ups Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Rest 10 Min Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Stret…

Friday

December 20, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Torso Twists 100ft High Kicks 100ft High Knees 100ft Carioca Metcon (Time) 10 Rounds 50 Double unders 10 BurpeesRX+ Double The reps Stretch…

Happy Birthday Teddy

December 19, 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 52 Pick-up (Time) Hearts- Pull-ups Diamonds- Box Jumps 24/20 Clubs- Snatch…

Snow and Muscle-ups

December 18, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 min of running 2 min of jumping jacks 2 min of lunge walks 2 min of lateral hops 2 min of running Skill Work MUSCLE UPS Metcon (Time) 3 rounds 20 v ups 20 hollow body rocks 20 in out…

Happy Birthday Nikki

December 17, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 minutes of pizza game Metcon (Time) 5 muscle ups 28 hammer hits 50ft run with 20lb med ball 28ft handstand walk 50ft burpee broad jumps 28 deadlifts Metcon (Time) PARTNER WOD 3 round…

Get Low

December 16, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Torso Twists 100ft Carioca 100ft High Kicks 100ft Power Skips Mobility Perform 50 Squats Stop every 10 and mobilize accordingly Overhead Squat (8-8-8-8 @ 55% of 1 RM) Weigh…