WOD+

Bring Sally up

October 14, 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 Push Jerk (2-2-2-2-2-2-2) Metcon (AMRAP – Reps) RX+ 225/135Bring Sal…

It’s Friday night and I am feeling right!!

October 11, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 2 Rounds of 101. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Metcon (Time) 5 Rounds 2 Squat snatches 135/95 4 Br…

Mobilize

October 10, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 1000m 100 Push Jacks 100 Double-unders Accessory 3 Sets of 20 External Rotation Bent over Y raises Dog P on a fire hydrant to kick Mobility Internal Rotation of Shoulder and Hip…

Resi Wednesdays

October 9, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 round On the Resi mats 20 jumping jacks 20 tuck jumps 20 power lunges 20 burpees On the floor 20 windmills 20 shoulder punches 20 seated straddle leg lifts 20 seated L leg lifts Skil…

2sday

October 8, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft Kick your butt 100ft Power skips 100ft Spiderman Crawl Zercher Squat (5-5-5-5-5) Weightlifting EMOM5 4 Single arm Sotts Presses (4 reps per arm) 1.5/1 Metcon (Time) RX+ …

Herro Monday

October 7, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM10 7 Squats 7 Push-ups 7 Tuck Jumps Weightlifting EMOM8 3 Squat Clean Thrusters 135/95 Accessory 5 sets of 5 Romanian DL to Pistol Metcon (Time) RX+ with 30 lb weight vestRace to 1…

Sat

October 5, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 30 Push Jacks 100ft Carioca 100ft High Kicks 100ft Power Skips Metcon (Time) 5 Rounds Row 1000 Hold Plank 3 min ( If you drop your plank time stops and you do 10 Burpees then …

Filthiest Friday

October 4, 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 Filthiest Fifty (Time) 50 Reps of each 30″ Box Jumps Pull-ups Kb Swi…

Active Rest

October 3, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 500m Row 100 Double-unders 400m Run 100ft High Kicks 100ft Bear Crawl 25 Thrusters Mobility Forearm Elbow Tricep Shoulder…

Get Grip

October 2, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 rope climb 15 jumping jacks 15 arch hollow taps Gymnastics Hollow Holds and v-ups 1,2,3,4,5,4,3,2,1 Hollow holds and in outs 1,2,3,4,5,4,3,2,1 Skill Work Cartwheels Metcon (Time) 21-…