WOD+

PR Tuesday

November 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 Skill Work Clean and Jerk Clean and Jerk…

Monday

November 18, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 50 Torso Twists 30 Jumping Jacks 10 Squats 10 Push-ups 10 Ring rows 1000m Row (Time) Max Effort 1000m Row3 Attempts Metcon (AMRAP – Reps) 5 Min Amrap 1.5/ 1 Kb SwingDeuc…

Move Ability

November 15, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500 5 Min Mobility…

Practice makes perfect

November 14, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch3 Rounds of 10 Reps Skill Work Snatch Skill Work Clean Stretch…

Pixie Sticks

November 13, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 10 min team tag 20 windmills 20 shoulder punches Skill Work HANDSTANDS -kick ups (measure body length) -handstand hold -handstand walks -press handstands Metcon (Time) 7 rounds for tim…

Hi ho Hi Ho

November 12, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Squat Jumps 10 Push-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Mobility Quads Hips Calves 2 Min each…

Max it out

November 11, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Squats 10 Presses Back Squat 10 min to find 1 Rep Max Front Squat 10 min to fin 1 Rep Max Overhead Squat Stretch…

Go the Distance

November 9, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Agility Ladder 2 Rounds 50 Ft High Knees 100 Ft Carioca 50 Ft Pushup and Run 50 Ft Roll Over and Run 50 Ft Backwards Run Metcon (Time) Row 2000m 200 Double Unders Mobility…

It’s Friday Bitches

November 8, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Behind the back Jumping Jacks 20 Russian Kb Swings 10 Kb SDHP McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″…

Thursday

November 7, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds Row 500 100ft Spiderman Crawls 100ft Power Skips 100ft Carioca 100ft High Knees Accessory 20 GHD Raises 50 Side Lunges 5 Total min Plank hold 3 sets of 15 Side Plank Turn down…