WOD+

Susan’s Freedom

April 11, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 20 Cross body high Kicks 100ft Carioca 100ft Power Skips 10 Tricep Push-ups 10T2B Metcon (Time) 4 Rounds 32 Hammer Swings 8 Dipshits 8 Pull your self up 8 Slam his ba…

Curtis who

April 10, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds of 5 reps of Frog Complex followed by 5 burpees Squat Clean Thruster Back Squat Back Thruster Metcon (Time) 5 Rounds 16 Box Jumps 24/20 4 Curtis Press 135/95 Stretch…

Hump Day

April 9, 2014 | No Comments

Main – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting EMOM8 5 Deadlifts 275/185 Metcon (Tim…

Walk on walls

April 8, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m Shoulder Pass Throughs 30 Torso Twists 100 ft High Kicks Metcon (Time) 5 Rounds 8 Wall Walks 20 Sit-ups Accessory 5 min of Plank 2 min of side plank 50 reps of side p…

Lemme see your cry face

April 7, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Metcon (Time) 18 Pull-ups 67 Lunges 18 Ring Dips 67 Sit-ups 18 DL 135/95 67 1.5/1 18 Burpee 67ft Bear Crawl 18 Jumping Squats 600m Run +…

Let’s Wod and have some fun

April 5, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Push-Jacks 10 Squats 10 Push-ups 10 Sit-ups Metcon (Time) 5 Rounds 10 Burpees 10 Push-Press 135/95 10 Mtn Climbers Headless Fran (Time) 21-15-9 Front squat (135/95) T2B Cin…

Hulk Smash

April 4, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 100ft High Kicks 100ft Carioca 10 Russian Kb Swings Metcon (Time) 5 Rounds 30 Single arm Russian Kb Swings 60 Hammer Swings 90 Double-unders Stretch…

Jump

April 3, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Squats 10 Push-ups 10 Sit-ups Metcon (Time) 4 Rounds 10-HSPU 9-Burpees 8-Med Ball Lunges (20/16) 7-Box Jumps (24/20) 6-Sit-Ups (Medball) 5-Pull Ups 4-Wall B…

Boom Sauce

April 2, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Jumping Jacks 20 Cross Arm Kicks 10 DL 10 Hang Clean 10 Push Jerks 5 DL 5 Squat Cleans 5 Spilt Jerks 5 Squat Cleans 5 Split Jerks Mobility Hip SHoulder Weightlifting Clean & Je…

14.5

April 1, 2014 | No Comments

Main – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips CrossFit Games Open 14.5 (Time) For Time: 21 Thrust…