WOD+

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

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

WOD

April 30, 2013 | No Comments

Warm Up 3 Rounds 30sec each Jumping Jacks Burpees Mountain Climbers Lateral Hops 1min Rest Skill Work Burpee Pullup / KB Swing WOD Teams of 2 3 Rounds Row 250m 100ft Bear Crawl Stretch…

WOD

April 29, 2013 | No Comments

Warm Up 3 Rounds Burgener Warm Up Skill Work Snatch / Clean and Jerk WOD 3 Rounds Run 400m 15 Pullups 25 Sit Ups Stretch…

WOD

April 25, 2013 | No Comments

Warm Up 3 Rounds 30 Sec Each Push Jacks Squats Step Backs Lateral Hops 1 Minute Rest WOD Perform 1 minute of Thrusters (95/65) then perform 3 K2E and 3 Burpees. Repeat until 100 Thrusters are completed. Stretch and mash…