Daily WOD – Nov 25, 2014
Weighted Walking Lunges 8x5R/5L (50% 1RM back squat) Schedule Notes: Tomorrow will be our first Tuesday 9:30 a.m. class! This class will be offered on a trial basis to make sure it gets solid attendance…
Daily WOD – Nov 24, 2014
6 minute clock to complete: 800m run AMRAP push ups 5 minute clock to complete: 600m run AMRAP sit ups 4 minute clock to complete: 400m run AMRAP kettlebell swings (53/35#) 3 minute clock to complete:…
Football WOD – Nov 23, 2014
Complete 4 rounds: 135 lbs Power Snatch - max reps in 60 seconds Row - max distance in 60 seconds Rest 60 seconds between rounds WOD Notes: This was CrossFit Football WOD 141118. Schedule Notes: Football WOD is…
Daily WOD – Nov 22, 2014
AMRAP in 6 minutes of: 10 box jumps (24/20") 10 power wallballs (20/14# to 10/9') Rest 4 minutes then AMRAP in 6 minutes of: 5 front squats (155/105#) 3 muscle ups Schedule Notes: Starting tomorrow, we are are…
Daily WOD – Nov 21, 2014
Hang Power Clean 6x5 (75% 1RM) Then 400m sprint
Make Up Day – Nov 20, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: 5 rounds for time of 40 double unders, 15 thrusters (95/65#), 2 rope climbs bench…
Daily WOD – Nov 19, 2014
"Diane" For time, complete 21-15-9 of: Deadlift (225/155#) Handstand push ups WOD Notes: Compare to 131113. Community Notes: Congrats to Nikki who passed the Functional Movement Screen (FMS) exam and is now a Certified FMS Professional, Level…
Daily WOD – Nov 18, 2014
For time: 30 calorie row 30 dumbbell cleans (40/25#) 20 toes to bar 20 box jumps (30/24") 10 weighted 20 yd shuttle run (45/25#) 10 stone or keg to shoulder Community Notes: We still have a…
Daily WOD – Nov 17, 2014
Overhead Squat 3-3-3-3-3 Then 3x20 yd KB overhead carry WOD Notes: Compare to 140312.
Football WOD – Nov 16, 2014
AMRAP in 10 minutes: 3 power cleans (60% 1RM) 5 pull ups 10 push ups 15 squats