• WOD Sat 5-20-17

    CROSSFIT

    HERO WOD

    can be done as a team or solo

    “NUTTS”

    10 Handstand push-ups
    15 Deadlift, (250/170) (225/150)
    25 Box Jumps, 30/24
    50 Pull-ups
    100 Wallballs 20/16
    200 Double-Unders / 300 singles
    400m Run with a 45/25lb plate

  • WOD Fri 5-19-17

    CROSSFIT

    Open Gym

    Coaches Choice or Board WOD

    530pm Crossfit Team WOD

  • WOD Thurs 5-18-17

    CROSSFIT

    3 Sets
    Max Strict Pull-Ups
    20 Double Kettlebell Russian Swings (chest level)
    20 Double Kettlebell Step-Back Lunges
    20 good morning 45/35 empty BB

  • WOD Wed 5-17-17

    CROSSFIT

    MONO-MODAL training

    HIT-CON

    AMRAP-7
    Burpee Box/Fence Hop

    Rest/Reset
    AMRAP-7
    1 Wall Walk
    10 V-Ups

  • WOD Tues 5-16-17

    CROSSFIT

    Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
    Set #2 – 1 Front Squat @ 87% of 1RM Front Squat
    Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
    Set #4 – 1 Front Squat @ 90% of 1RM Front Squat
    Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
    Set #6 – 1 Front Squat @ 93% of 1RM Front Squat
    Set #7 – 10 Back Squats @ 78% of 1RM Front Squat

    AMRAP 17:
    20m/15f Calorie Row
    17 Power Snatches (135/95)(95/65)(65/45)
    20 Box Jumps (24″/20″) –
    17 Wallballs (20/14) –
    Post Rounds + Reps

    HIT-CON

    5 Rounds
    2 minutes maximum effort row
    Rest 2 minutes
    During each rest do a set of strict pull-ups to failure, scale such that you get between 6 and 12 pull-ups each cycle.

  • WOD Mon 5-15-17

    CROSSFIT

    10 mins to build to your 1 Rep Max Clean and Jerk

    For Time:
    800 Meter Run, 30 Power Cleans (135/95)(115/80), 10 Barbell-Facing Burpees
    800 Meter Run, 20 Power Cleans (155/105)(135/95), 20 Barbell-Facing Burpees
    800 Meter Run, 10 Power Cleans (185/135)(165/110), 30 Barbell-Facing Burpees

  • WOD Sat 5-13-17

    CROSSFIT

    PARTNER WOD
    amrap 9
    Partner 1: 200m farmer DB carry (50/35)
    Partner 2: 50 double unders 25 ab mat sit ups
    Rest 3 min
    amrap 9
    Partner 1: 200m farmer DB carry (50/35)
    Partner 2: 20 KB Snatches (53/35) 25 sit ups
    * Partners will switch after every farmer carry, score is total reps

  • WOD Fri 5-12-17

    CROSSFIT

    Open Gym

    Coaches choice WOD

    Crossfit Team WOD 530

    HIT-CON

    4p class only

  • WOD Thurs 5-11-17

    CROSSFIT

    Strength
    Deadlift: Build to a heavy 3-rep do the day
    Rest, then...
    6 rounds for time of:
    6 Deadlifts, 275lbs/185lbs 
    2 Rope Climbs
    Extra
    4 x 800m Run

  • WOD Tues 5-9-17

    CROSSFIT

    EMOM x 30:00 of:
    Min 1: 50 Double-unders 
    Min 2: 15 Toes-to-Bar 
    Min 3: 50m sled Push 75/45
    Min 4: 25 Sit-ups 
    Min 5: Rest
    Start everyone at different stations
    Extra
    Bench Press
    10 sets x 3 reps @ 80%
    4 sets of: 
    21 Ring Push-ups (feet elevated) 
    9 L-ups Strict

    HIT-CON

    AMRAP-15
    1-2-3-4-5-6-7. . . 
    Burpee-Double box/fence hop
    1 x Circus Bear (one equals one each direction)
    Zig Zag run with moderate weight slam ball.

  • WOD Mon 5-8-17

    CROSSFIT

    Strength/Skill
    Squat Clean: Warm-up to a heavy single
    Rest, then...
    10 rounds for time of:
    3 Squat Cleans, 165lbs/115lbs 
    5 Pull-ups Adv C2B
    7 Burpees over the barbell
    Extra 
    5500m Row every 500m 50m sled push.

  • WOD Sat 5-6-17

    CROSSFIT

    PARTNER WOD
    amrap 9'
    Partner 1: 200m farmer DB carry (50/35)
    Partner 2: 50 double unders 25 ab mat sit ups
    Rest 3'
    amrap 9'
    Partner 1: 200m farmer DB carry (50/35)
    Partner 2: 20 KB Snatches (53/35) 25 sit ups
    * Partners will switch after every farmer carry, score is total


  • WOD Fri 5-5-17

    CROSSFIT

    Open Gym

    Crossfit Team WOD 530p

  • WOD Thurs 5-4-17

    CROSSFIT

    SKILL
    Hand Stand Push Up review
    HSPU Kips review
    Pushing Nicole
    amrap 20'

    400m Run 
    ME Pushups adv-HSPU
    *Score is total number of Push Ups
    AFTER PARTY
    V Up Tabata

    HIT-CON

    5 Rounds for time
    400m Run
    5 Pull Ups
    10 Burpees

RSS Feed