Daily WOD – Nov 5, 2014
Complete 50-40-30-20-10 reps for time of: Russian KB swings (70/53#) After each round, complete a 20 yd overhead walking lunge (45/25#)
Daily WOD – Nov 4, 2014
"The Olympic Total" Snatch 1-1-1 Clean and Jerk 1-1-1 WOD Notes: Compare snatch to 140616. Compare clean and jerk to 140426. Community Notes: Happy Birthday Killa!!
Daily WOD – Nov 3, 2014
Complete for time: 50 burpees 50 power cleans (145/100#) 200 double unders Break up the movements any way you like.
Football WOD – Nov 2, 2014
Every 2 minutes: You have 2 minutes to complete each of the following sets: 5 thrusters (155/105#) then 120 yd sprint 6 thrusters (155/105#) then 100 yd sprint 7 thrusters (155/105#) then 80 yd sprint…
Daily WOD – Nov 1, 2014
“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is…
Daily WOD – Oct 31, 2014
AMRAP in 12 minutes: 3 muscle ups 15 wallballs (20/14# to 10/9') Notes: Happy Friday and happy Halloween!! If you haven't already done so, you still have 36 hours to figure out a costume for Saturday…
Make Up Day – Oct 30, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Deadlift 5x10 (75%) then 100 yd prowler push Partner Interval AMRAP in 17 minutes of:…
Daily WOD – Oct 29, 2014
Complete 21-15-9 reps for time of: power snatches (115/75#) toes to bar
Daily WOD – Oct 28, 2014
Complete 3 rounds for time of: 400m run 50 air squats
Daily WOD – Oct 27, 2014
Shoulder Press 5x5 (75%) Then 50yd hanstand walk NFT