• WOD Mon 4-3-17

    CROSSFIT

    Part A
    Work on kipping pull up skill and drill
    Part B
    10 minutes to establish max box jump height
    Part C
    Nicole 
    Amrap 20
    400 m run 
    Max rep pull up

  • WOD Sunday 4-2-17

    CROSSFIT

    SUNDAY SERVICE

  • WOD Sat 4-1-17

    CROSSFIT

    Partner WOD
    30 Minute AMRAP
    60 Bench Press 135# / 95#
    30 ring rows
    90 Double Unders
    30 Kettlebell Thrusters 53# / 35#
    60 Situps
    Split all work equally, partition work as needed

  • WOD Fri 3-31-17

    CROSSFIT

    Open Gym

    530pm Team WOD

    Fun Mash up tonight - be there  -

  • WOD Thurs 3-30-17

    CROSSFIT

    Strength
    Shoulder Press
    • 5 reps at 60% of 1RM
    • 5 reps at 70% of 1RM
    • 5+ reps at 80% of 1RM
    Core
    3 rounds:
    • 5 V Ups
    • 10 Russian KB Swings 70/53#
    Conditioning
    For time:
    • 100 m Sprint
    • 100 Air Squats
    • 100 m Sprint
    • 100 Pull-ups
    • 100 m Sprint
    • 100 Walking Lunges
    • 100 m Sprint

  • WOD Wed 3-29-17

    CROSSFIT

    3 Snatch Grip Push Press + 3 Overhead Squat
    • 1 complex at 65% of 1RM Snatch
    • 1 complex at 75% of 1RM Snatch
    • 1 complex at 80% of 1RM Snatch
    • 1 complex at 85% of 1RM Snatch
    Core
    • Tabata Hollow Body Hold
    Conditioning
    Every 3 min for 15 min:
    • 15 Wall Balls 20/14#
    • 10 Toes to Bar
    • Max Row (calories)

  • WOD Tues 3-28-17

    CROSSFIT

    Back Squat
    • 10 reps at 50% of 1RM
    • 8 reps at 60% of 1RM
    • 6 reps at 65% of 1RM
    • 4 reps at 70% of 1RM
    Conditioning
    7 rounds for time:
    • 7 Handstand Push-ups (work strict only / adjust reps accordingly)
    • 7 Power Cleans 135/95#
    • 7 Burpees over Bar

  • WOD 3-25-17

    CROSSFIT

    Teams of 3
    For time:
    100/75 Calorie Row
    75 Power Cleans (75/55#)
    50 Barbell Burpees
    100/75 Calorie Row
    75 Front Squats (75/55#)
    50 Barbell Burpees
    100/75 Calorie Row
    75 Push Jerks (75/55#)
    50 Barbell Burpees

  • WOD Fri 3-24-17

    CROSSFIT

    Open Gym

    CF Open 17.5


  • WOD Thurs 3-23-17

    CROSSFIT


    Skill:
    Turkish Get Up 3x8
    WOD:
    For Time:
    4 rounds
    – 12 KBS (53/35)
    – 12 Box Jumps
    – 12 KB Snatch (6 each arm)
    – 150m Run
    Additional strength work:
    3×8 Strict Press @ 60%

    HIT-CON

    E4MOM-20 (Every 4 minutes on the minute / 5 rounds)
    400m Run (scale to 300m or 200m, target is about 2 minuets effort)
    10 Push Ups, scale to keep fast.

    Rest/Reset

    AMRAP-6 (As Many Rounds as Possible)
    30 Sit-ups
    30 V-ups
    30 Russian twist (slam ball or light KB)
    30 Mtn. Climbers

  • WOD Wed 3-22-17

    CROSSFIT

    Strength
    Power Snatch (EMOM 6)
    – 2 @ 60%
    – 2 @ 65%
    – 2 @ 70%
    – 2 @ 75%

    WOD
    For time:
    – 200m Run (300m Row)
    – 10 Power Snatches (95/65)(115/80)
    – 200m Run (300m Row)
    10 Squat Clean Thrusters (95/65)(115/80)
    – 200m Run (300m Row)
    10 Power Snatches (95/65)(115/80)
    **Rest 2:00**
    – 200m Run (300m Row)
    10 Power Snatches (95/65)(115/80)
    – 200m Run (300m Row)
    10 Squat Clean Thrusters (95/65)(115/80)
    – 200m Run (300m Row)
    10 Power Snatches (95/65)(115/80)

    HIT-CON

    10-9-8-7-6-5-4-3-2-1
    Kettlebell swings (fairly heavy)
    Burpees

    Rest/Reset

    1 mile Assault Bike

  • WOD Tues 3-21-17

    CROSSFIT

    Choose from one of the following, 
    4 x 60 Unbroken DU
    4 x 50 Unbroken DU
    5 x 40 Unbroken DU
    5 x 30 Unbroken DU
    6 x 25 Unbroken DU
    6 x 20 Unbroken DU
    5:00 for Double-Under Practice
    Post your score

    Amrap 12
    50 DU / or scaled singles
    12 DB thrusters 50/35 - 40/25

  • WOD Sun 3-19-17

    9am Sunday Service

    11am 17.4

  • WOD Sat 3-18-17

    CROSSFIT

    Teams of 3:
    AMRAP 7:
    100/70 Calorie Row
    Max Clean & Jerk (135/95#)
    Rest 3:00
    AMRAP 6:
    80/50 Calorie Row
    Max Power Snatch (115/80#)
    Rest 3:00
    AMRAP 5:
    60/30 Calorie Row
    Max Thrusters (95/65)

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