Daily WOD – Jun 11, 2013
Bamboo bench press 15-15-15 Bamboo overhead squat 5-5-5-5-5 Then Lower yourself to a front lever 10 times
Daily WOD – Jun 10, 2013
Partner Interval Complete 20 rounds (10 each) for time of: 7 power cleans (95/65#) 7 thrusters (95/65#) 7 toes to bar (or toes through rings) WOD Notes: Partner 1 will complete one full round while…
Sunday Football WOD – Jun 9, 2013
5 rounds of: 2 snatch pulls (90% snatch) rest 30 seconds 10 lateral box jumps (24/20") rest 30 seconds WOD Notes: Focus on achieving triple extension on snatch pull and pulling the bar as high…
Daily WOD – Jun 8, 2013
Push Jerk 5-5-5-5-5 Then 400m sprint WOD Notes: The push jerk must be taken off the floor. Schedule notes: Tomorrow there is class at 9am and 10am only, but if you want to do this…
Daily WOD – Jun 7, 2013
Complete 21-15-9 reps for time of: Back Squat (50% of your 1RM) KB Swings (70/53#) WOD Notes: The back squats need to come off the floor, so you'll lift 50% of your 1RM or whatever…
Make Up Day – Jun 6, 2013
Come in between 4:30 and 7:30 to make up one of the last six workouts. This week the choices are: Thruster 1-1-1-1-1-1-1 then 8x50yd sled drag (40-50% SDC) Complete 5 rounds for time of 5L/R…
Daily WOD – Jun 5, 2013
“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: Today’s workout is a CrossFit benchmark. After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one…
Daily WOD – Jun 4, 2013
Complete 50-40-30-20-10 reps for time of: Situps Bear crawls (yds) Perform 5 burpees at the start of every minute.
Daily WOD – Jun 3, 2013
"Regionals Event 7" Complete 4 rounds for time of: 2 rope climbs 100ft sprint 4 cleans (225/135 NTE 85%) 100ft sprint WOD Notes: We will be trying to do all of this year's regionals WODs…
Sunday Football WOD – Jun 2, 2013
Complete 4 rounds, with 1 minute at each station: Sit up med ball throws (20/14#) Push ups Ring rows Banded good mornings (G/P) WOD Notes: You will get a 1 minute rest between rounds. Med…