WOD+

Diane with a twist

August 3, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds Row 500m 50 ft Squat turns 50ft High kicks 10 push-ups Diane with a twist (Time) 21-15-9 Deadlift (225/135) HSPU 50 Lateral Burpees…

Kari’s Dirty 30

August 2, 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 Kari’s Dirty 30 (Time) 30 Thrusters (95/65) 30 Burpee Pull-ups 30 T2…

8/1/13 Gymnastics

August 1, 2013 | No Comments

Main – CrossFit Our next striking class will be on Mon, Aug 5th at 7:30pm. View Public Whiteboard Warm-up (No Measure) Run 400m 20 Jumping Jacks 20 Parallette Push Ups 2 Handstand Wall Walks 5 Partner handstand holds, 10 sec each 30 Handstand S…

WOD

July 30, 2013 | No Comments

Warm Up 3 Rounds 1 Minute Jump Rope 100 Ft High Kicks 100 Ft Butt Kicks WOD 5 Rounds 400m Med Ball Run (20/16) 50 One-armed American KB Swings, 25 each arm (1.5/1.0) 25 T2B Stretch…

WOD

July 22, 2013 | No Comments

Warm Up 3 Rounds 15 Jumping Jacks 100 Ft Power Skips 15 O/H Squats Skill Work Kipping WOD “Nancy” 20 Min AMRAP Run 400m 15 O/H Squats (95/65) Stretch…

WOD

July 19, 2013 | No Comments

Warm Up 3 Rounds 100ft Power Skips 15 KB SDHP 15 Sit Ups WOD Helen 3 Rounds Run 400m 21 KB Swings (1.5/1.0) 12 Pullups Mobility Work Stretch…

WOD

July 16, 2013 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 15 Squats Skill Work Double Unders WOD 5 Rounds 25 Double Unders Run 400m Stretch…

WOD

July 15, 2013 | No Comments

Warm Up 3 Rounds Run 400m 15 Ring Rows 10 Burpees SKILL Snatch WOD “Isabel” 30 Snatches (135/95) Stretch…

WOD

July 13, 2013 | No Comments

Warm Up 3 Rounds Run 200m 15 Deadlifts 15 KB SDHP WOD “Wittman” 7 Rounds 15 KB Swings (1.5/1.0) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) Stretch…

July 12, 2013 | No Comments

Warm Up 12 Min AMRAP Run 400m 10 Squats 15 Push Press WOD “Fran” 21 – 15 – 9 Thrusters (135/95) Pullups Mobility and Stretch…