WOD+

Thank you Friiiiiiiiiiiday

March 7, 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 Mobility Anterior Delt Smash Trap Smash Hip Flexor …

Hammer Time

March 6, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100 ft Power Skips 100ft Bear Crawl 10 TGU Metcon (Time) 5 Rounds 10 Double Squat Wall Ball 50 Hammer Swings 10 Gi Janes Stretch…

Up with the Muscle

March 5, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 Jumping jacks 200ft Sucides 10 Ring Rows Skill Work Muscle-up If you do not have muscle-up 50 Transitions before attempting one If you do Go for strict or strict with band …

For My Teddy Bear

March 4, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 5 Squat Cleans 5 Push Jerks 10 Kb Swings Metcon (Weight) 15 min to get the highest weight possible 2 Reps of Frog Complex Squat Clean Thruster Back Squat Back Thruste…

Monday ugh

March 3, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 10 DL 10Hang Cleans 10 Push Press Metcon (Time) 21-15-9 Clean & Jerk 115/85 Dips Roll-outs Accessory 3 sets of 20 External Shoulder Rotations 50 Side lunges Stret…

The Open

March 1, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 1 min Jump Rope 10 Power Snatches CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Stretch…

It’s Friday Bitches

February 28, 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 Skill Work Muscle Snatch Double-unders Metcon (Time…

Monkey

February 26, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 round 10 jumping jacks 10 elbows in push ups 50ft power skips 5 pull ups 50ft 1 v up roll over to 1 superman raise Gymnastic Strength 10 kips on bars 100 ft seated 50% body weigh…

Ta ta Tuesday

February 25, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Sec of each Rest 1 min at end of round Push Press Hang Clean Deadlift Sit-up Skill Work Push Jerk Split Jerk Metcon (Time) 4 Rounds 50 Double-unders 15 Pull-ups 10 Side Pla…

Tater Tot

February 24, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 100ft High Kicks 50 ft of 3 Push-up Burpee Broad Jump Skill Work KB Tater Metcon (Time) 5 Rounds 10 Kb Taters 1.5/1 10 Push-up Jacks 1 Plank Crawl out Stretch…