WOD+

Sat-turd-day

November 2, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Round Row 250 10 Hang Squat Cleans 10 Deadlifts Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups…

ITS NOVEMBER

November 1, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping jacks 15 Push-ups 15 Squats Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30…

Active Rest

October 31, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 1 min of Jump rope 100 ft High Kicks 100ft Running Knees 100ft Back Pedal Metcon (AMRAP – Reps) 10 min AMRAP 10 min to score the highest number of unbroken double-unders…

Pixie’s (Devil’s) Night

October 30, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds On Resi Mat 20 High Knees 20 Butt Kicks 20 Jumping Jacks 20 Lateral Hops 10 Hip Flexor Stretches per leg 100ft Pike Hops 50ft 1 Leg Over Hops per leg Bar Strength 1 Round on B…

2sdays

October 29, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Gymnastic Strength 5EMOM 5 L Pull-ups (no Kipping strict) Hang Clean (5-5-5-5-5) Metcon (Time) 8min AMRAP 5 Deadlifts 315/225 10 V-ups…

MONDAY FUNDAY

October 28, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 15 KB SDHP 15 Push Press Fitness Baseline (Time) Row 500m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Weightlifting 5EMOM 8 Thrusters 115/75 Metcon (Time) 5 Rounds 10…

ouch

October 26, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft Power Skips 100ft Bear Crawl 100ft Lunges Metcon (Time) 5 ROunds 40 SDHP 1.5/1 30 Box Jumps 30 Wall Ball…

Thanks Fred

October 25, 2013 | 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 Dips15 Reps Ring Rows instead of pull-ups and Tricep Pus…

BOB WOD

October 24, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500 10 Deadlifts 10 Push-ups 10 Ring Rows Weightlifting EMOM8 5 Deadlifts 225/135 Metcon (Time) RX+ C2B Pull-ups Double Squat First 35 unbroken4 Rounds 10 Pull-ups 23 Wall…

Jimbonastics

October 23, 2013 | No Comments

Main – CrossFit HAPPY BIRTHDAY BOB View Public Whiteboard Warm-up (No Measure) 10 jumping jacks 10 tuck jumps 10 straddle jumps It must be done on the resi 🙂 100ft 1 V up and then roll over to superman raise Gymnastic Strength AS A GROUP 2 r…