WOD+

New Program Start

December 2, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Mtn Climbers 100 Ft Power Skips 10 Squats Hip Smash Flossing Back Squat (8-8-8-8-8-8) 55% of 1RM Keep Rest as short as possible Weightlifting 5EMOM 10 Power Cleans 135/95 M…

Yikes

November 30, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 Deadlifts 10 Front Squats 10 Ring Rows 10 Tricep Push-ups Metcon (Time) 5 Rounds 5 Deadlifts 185/115 5 Squat Cleans 5 Muscle-upsRX+ 225/135…

Black Friday Bitches

November 29, 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 Metcon (Time) 29 Hang Split Snatches 95/65 29 Ninja Push-ups 29 Roll-outs …

ThanksGiving Eve

November 27, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Jump Rope 1 min 100ft Bear Crawls Metcon (Time) 10 Rounds 100 Double-unders 10 Kb Cleans 1.5/1 (5 per side) 10 Donkey Kicks…

Happy Birthday “Epic” Eric Pendelj

November 26, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 10 DL 10 OH Squats 10 Push-ups Metcon (Time) 3 Rounds 14 DeadLifts 115/75 14 Wall Balls 20/16 14 Hang Power Cleans 115/75 14 KB Swings 2/1.5 14 OH Squats 115/…

Moody day

November 25, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Squats 10 Hang Cleans 10 Presses Skill Work Press Push-Press Push Jerk Shoulder Press Push Press Split Jerk…

Kelly Who

November 23, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 15 Kb SDHP 10 Med Ball Clean 10 Push Press Rowing Kelly (Time) 5 Rounds Row 500m 30 Box Jumps 24/20 30 Wall Balls 20/16…

Fried Day

November 22, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 30 Cross toe touch Shoulder Pass throughs Accessory 3 sets of 1:30 Plank ring around the Rosie 3 Sets of 30 Walking lunge with a twist 2 sets of 50 External shoulder …

Thirsty Thursday

November 21, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft Crab walk Forward one way back ward back 100ft Carioca 100ft High kicks 100ft Power skips Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minut…

Pick a Side

November 20, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Flip A Coin Flip a coin 5x. If its heads, pick 1 thing on the list and if its tails pick something from the other list. Heads 10 jumping jacks 10 high knees 10 windmills 10 jumping lun…