Football WOD – Jul 26, 2015
EMOM for 12 minutes of: 10 KB swings (70/53#) 60 yd sprint (6x10yd shuttle) WOD Notes: If you can't complete the number of reps in a given minute, complete as an ARMAP for the remaining…
Daily WOD – Jul 25, 2015
Back Squat 1-30-1-20-1-10-1 WOD Notes: PAIN STORM! Compare to 121207. Community Notes: Happy Birthday Nikki K!!
Daily WOD – Jul 24, 2015
"Isabel" 30 snatches (135/95#) for time WOD Notes: This is one of the shortest benchmark workouts of CrossFit with the top times being around a minute. More realistically we are looking for a 3 to…
Make Up Day – Jul 23, 2015
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: 1200m run for time then overhead squat 2-2-2-2-2 (10 second pause between squats) 15-12-9…
Daily WOD – Jul 22, 2015
Deficit Deadlift 5x5 (75%) Then 400m sled drag (20% SDC) WOD Notes: Deficit deadlifts are significantly more challenging than regular deads because they require a weaker/deeper start position. If you are still working toward a…
Daily WOD – Jul 21, 2015
"Muscle Up Annie" 50-40-30-20-10 reps for time of: double unders sit ups 5-4-3-2-1 muscle ups after each round WOD Notes: The scale for muscle ups will be 3x pull ups. Bring your ropes if you…
Daily WOD – Jul 20, 2015
Run 1 mile then “NFL Scouting Combine Workouts” 40 yard dash Bench press Vertical jump Broad jump Shuttle run 3 cone drill WOD Notes: Each February, hundreds of the best college football players are invited…
Football WOD – Jul 19, 2015
Complete 6 rounds of: 30 seconds max reps of deadlifts (275/185# NTE 75%) 30 seconds rest 30 seconds max burpees 30 seconds rest WOD Notes: Pick a weight for deadlifts that allows you to…
Daily WOD – Jul 18, 2015
Complete 15-12-9 reps for time of: thrusters (155/105# NTE 75%) Complete 4 rope climbs after each round WOD Notes: If the 8:30 and 9:30 are full, remember the 7:30 is wide open to complete this…
Daily WOD – Jul 17, 2015
1200m run for time then Overhead Squat 2-2-2-2-2-2-2 (10 second pause between reps) Community Notes: Happy Birthday to Dan S!!