WOD+

WOD

May 21, 2013 | No Comments

Warm Up 3 Rounds Row 250m 15 Press 15 KB Swings Strength Press Wendler Style (10 Burpees after each set) 5 @ 75% Working Max (Working Max = .9 x 1RM) 3 @ 85% Working Max AMRAP @ 95% Working Max WOD KB weights 1.5pood Guys / 1.0pood Gals 42 KB Snatch …

WOD

May 20, 2013 | No Comments

Warm Up 3 Rounds 20 Jumping Jacks 10 Pullups 10 Dips 50ft Walking Lunges Strength Front Squats 3 @ 75% 1 RM, 3 @ 85% 1RM, 1 @ 95% 1RM Perform 5 Muscle Ups or 15 Pullups and 15 Dips between each set Then 16 x 16 x 16 Lunges with weight in the rack [&h…

WOD

May 18, 2013 | No Comments

Warm Up 3 Rounds 1min Jump Rope 15 Deadlift 10 Hang Snatches 10 Push Presses Strength To be performed on stacked plates Snatch 1 x 1 x 1 x 1 x 1 x 1 x 1 Clean and Jerk 1 x 1 x 1 x 1 x 1 x 1 x 1 WOD 20 Min […]…

WOD

May 15, 2013 | No Comments

Warm Up 3 Rounds 30 Seconds Each Jumping Jacks Burpees Mountain Climbers Lateral Hops 1 Minute Rest WOD 5 x 400m Runs Each successive run should be faster than the previous Recover completely between each run 4 x 300m Rows Each Row should be complete…

WOD

May 14, 2013 | No Comments

Warm Up 10 Min Run Strength EMOM for 10 Min 5 Unbroken snatches at 55% 1RM WOD 20 min AMRAP Run 400m 21 Pullups Stretch…

WOD

May 13, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Squats 15 Presses Strength Front Squat 3 x 3 x 3 10 Burpees after each set Press 3 x 3 x 3 10 Burpees after each set GHD 8 x 8 x 8 15 Double Unders after each set WOD 5 min AMRAP 3 KB Swings (1.5 / […]…

WOD

May 7, 2013 | No Comments

Warm Up 3 Rounds Row 500m 1 Min Jump Rope 15 Shoulder Press 15 Sit Ups WOD Run 800m 100 Double Unders 50 Pushups   Run 400m 50 Double Unders 25 Pushups   Run 200m 25 Double Unders 10 Pushups   Stretch…

WOD

May 6, 2013 | No Comments

Warm Up 1 Round Row 1000m 100ft High Kicks 100ft Power Skips 15 Squats 15 Pushups Run 800m Stretch and mash You can also use today to establish your 1RM on any lift you may have missed…

Battle of the Boxes!

May 1, 2013 | No Comments

Saturday is our Box to Box Throwdown with CrossFit Inclusive from Rochester!  Please show up between 8:30 – 8:45am so we can get everybody assigned to a wave.  First WOD starts at 9:00am. Remember to bring your $5.00.  Food and drink after t…

WOD

| No Comments

Warm Up 3 Rounds 100ft High Kicks 100ft Lateral Shuffle 100ft Carioca 15 Push Press Skill Work HSPU / Ring Dips WOD CrossFit Dodgeball Stretch…