WOD+

Hi

September 16, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 15 Cleans 15 Tricep Push-ups Weightlifting EMOM8 1 Power Clean 1 Hang Squat Clean 185/105 Deadlift (5-5-3-3-2-2) Metcon (Time) 5 Rounds 10 Dips 10 V-ups 20 Power lung…

Saturday

September 14, 2013 | No Comments

Main – CrossFit Drop on by to CQT today for their 9/11 expo View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500 15 Ring Rows 15 squats 15 DB Presses Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15R…

Friday

September 13, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Push Jacks 100ft Bear Crawls 50 ft Duck Walk 10 Hang Clean and Press Weightlifting E2MOM 10 Frog Complex 135/95 1 Squat Clean 1 Thruster 1 Back Squat 1 Behind the Head Thru…

Mo-B-I-Ize

September 12, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 800m run Mobility Everybody is going to do this or exercises will be givien out…

Gymnastics day

September 11, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 100ft alligator walks (1 push up in between) 100ft chasse 20 pass throughs 20 v ups 5 pistols on each leg 10 hand stand shoulder touches Gymnastics Group Balance Work 1 leg standing sc…

2sday

September 10, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder openers 15 ring rows 100 Ft Carioca 10 Power Lunges Weightlifting EMOM5 5 Strict Pull-ups ( add weight if you can) Turkish Get Up (3-3-3) 3 per side Nasty Girls (Time…

Monday

September 9, 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 Weightlifting EMOM5 3 Squat Cleans (185/115) Deadlift (3-3-3-3-3) Metcon (…

Hammer Jay

September 7, 2013 | No Comments

Main – CrossFit Happy Birthday Anthony View Public Whiteboard Warm-up (No Measure) 3 Rounds Run 200m 50 Ft walking lunge 15 Arnold Presses 50ft Power skips Metcon (Time) 10 HSPU 20 K2E 30 Burpees 40 Box Jumps 50 Sledge Hammer Swings (25 a side)…

Jimbo 2.9

September 5, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Jog 200m 15 Deadlifts 15 Push Press Jimbo 2.9 (Time) 2 Rounds 9 Deadlifts 275/185 9 Muscle-ups 9 Parallete HSPU Then 29 Unbroken Double-Unders 29 Pull-ups 29 Burpees…

Eve of Jimbo 2.9

September 4, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100 ft Running high knees 100 ft Power Skips 100ft Bear crawl Metcon (Time) Run 800m Walk on hands 25 ft Row 1000m Walk on hands 25 ftRun 400m Run 400m Walk on Hands 25 ft Row…