Football WOD – Apr 19, 2015
Complete 2 rounds of: DB thrusters (50/30#) - max reps in aminute rest 1 minute dynamic push ups - max reps in a minute rest 1 minute ball slams (40/30#) - max reps in a…
Battle for the Iron Phoenix 2!
Some details on the Battle for the Iron Phoenix 2!! Where: ICA When: May 2nd, 9:00 am to 2:00 pm. We will be wrapping up at 2:00 because this is also the day of the…
Daily WOD – Apr 18, 2015
AMRAP in 20 minutes of: 400m run max consecutive hang power cleans (135/95#)
Daily WOD – Apr 17, 2015
Deficit Deadlift 8x2 (85%) Then Weighted pull up 1-1-1-1
Make Up Day – Apr 16, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Randy" - 75 power snatches for time (75/55#) Clean and Jerk 8x1 (80, 85, 90,…
Daily WOD – Apr 15, 2015
Complete both workouts for time: 5 rounds for time: 10 burpees 10 KB swings (53/35#) and 400m sled drag (30% SDC) WOD Notes: In larger classes, one group will complete WOD 1 while the other…
Daily WOD – Apr 14, 2015
AMRAP in 15 minutes of: handstand push ups Complete 20 double unders at the start of each minute. Community Notes: Happy Birthday Allen!!
Daily WOD – Apr 13, 2015
Daily WOD: 8x3 back squats (start a set every 2 minutes) then 400m run backwards
Football WOD – Apr 12, 2015
Complete for time: 9 thrusters (85% of bodyweight NTE 85% 1RM) 19 toes to bar 6 thrusters 16 toes to bar 3 thrusters 13 toes to bar WOD Notes: Compare to 150409. Community Notes: Happy…
Daily WOD – Apr 11, 2015
Clean and Jerk 8x1 (2@ 80, 85, 90, 95%) Community Notes: Good luck to our (over a dozen) masters athletes who are competing at Masters of the Universe competition at CrossFit Generation today! Spectators are encouraged;…