WOD+

WOD

June 4, 2012 | No Comments

Warm Up 3 Rounds 20 Power jacks 100ft Power skips 10 Burpees Skill Work Medicine ball clean WOD 4 Curtis press Guys 115lb / Gals 75lb 5 KB one-arm snatch Guys 35lb / Gals 18lb 6 G.I. Jane pushups Stretch Remember, Saturday is the CrossFit for Hope &…

CrossFit for Hope

June 1, 2012 | No Comments

On Saturday, June 8th, Eric Pendelj will participate in a Fight Gone Bad workout to raise funds for the St. Jude’s Children Reasearch Hospital.  If you would like to sponsor Eric, please click on the following link.  https://hope.crossfit.com…

WOD

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Warm Up 3 Rounds 6 Squat cleans 6 Thrusters 6 Back squats 6 Back thrusters Skill Work Kipping pullups WOD 4 Rounds 25 KB swings Guys 55lbs / Gals 35lbs 30 Pushups 40 Sit ups 50 Double unders (scale is 50 tuck jumps or 150 jumpropes) Stretch…


WOD

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Warm Up 2 Rounds Row 250m 15 Dumbell presses 15 O/H squats Strength Sumo Deadlift 5 x 5 x 5 x 5 x 5 WOD 4 Rounds Run 200m 5 Deadlifts 5 Hang cleans 5 Push presses Guys 135lb / Gals 95lb Once you begin your deadlifts, you must hold onto the bar for th…

WOD

May 25, 2012 | No Comments

Warm Up 2 Rounds Run 200m Broadjump 50ft 15 Dumbell presses WOD “300” 25 Pullups 50 Deadlifts Guys 135lb / Gals 95lb 50 Pushups 50 Box jumps 50 Floor wipers 50 One-armed clean and jerks Guys 35lb / Gals 18lb 25 Pullups Stretch…

WOD

May 24, 2012 | No Comments

Warm Up 3 Rounds 15 Bar presses 30 Moutain climbers Shoulder openers Strength Hang snatch 5 x 5 x 5 x 5 x 5 WOD 5 Rounds 10 Bar-facing burpees 10 Push Presses Guys 135lb / Gals 95lb Stretch…

WOD

May 23, 2012 | 2 Comments

Warm Up 2 Rounds Row 500m Skill Work Push press WOD “Griff” 2 Rounds Run 800m forwards Run 400m backwards Plank / Pushup position work Stretch…

WOD

May 22, 2012 | No Comments

Warm Up 10 Thrusters with bar 10 Burpees 10 Good mornings with bar Strength Clean and jerk 10 x 6 x 3 x 3 x 3 WOD “Napier” Hero WOD 10 Rounds 10 Power cleans Guys 95lb / Gals 65lb 5 Wall climbers 20 Double unders OR 60 jumprope singles St…

WOD

May 21, 2012 | No Comments

Warm Up 2 Rounds Row 250m 20 Power lunges 15 Dumbell presses Skill Work Overhead squat WOD 15min AMRAP 5 Ring dips 10 Overhead squats 15 Donkey kicks Stretch…