Monday 10/21/13
WOD 3 Rounds for time 30 Wallballs 15 Chest to bar pullups Attention We will be having Randi Ware again this Saturday for yoga at 10am.
Wod Blog
Saturday 10/18/13
WOD 15 Min AMRAP of 8 Shoulder to overhead 115/85. 10 Hip extensions. 8 Kettle bell swings 53/35. 10 Box jumps 24/20. 50 Foot bear crawl.
Friday 10/18/13 WOD
WOD Skill Work. The first pull in the clean. Then EMOM for 10min of Power Cleans 155/105 & Burpees. Odd min perform 5 power cleans. Even min perform 10 Burpees.
Thursday 10/17/13 WOD
WOD Strength Back squat or Front squat based on Coach’s Choice Reps 21/1/15/1/10/1 Then core work.
Wednesday 10/16/13 WOD
WOD 4 sets of max calorie Rows in 45 seconds. 1 min rest between rounds. Then. Death by 10 meters. Score is total calories rowed plus rounds completed in Death by 10 meters.
Tuesday 10/15/13 WOD
WOD Skill Work: Muscle-up WOD 12 min AMRAP of 3 muscle-ups 10 jumping squats 20 double unders
Monday 10/14/13 WOD
WOD 12-9-6-3 reps of Deadlift 185/135, Box Jumps 30/24, Toes to bar
Saturday 10/12/13 WOD
WOD “Helen” 3 rounds for time. 400 meter run. 21 kettle bell swings 53/35. 12 pull-ups. Happy Birthday to Ian! When i asked Ian what he wanted to do for his birthday wod he said, “sleep in and not come to CrossFit.”
Friday 10/11/13 WOD
WOD Lynda’s Birthday WOD! Odd minutes 10 wall balls 20/14. Even minutes 15 wall ball sit-ups 20/14. 10 minute running clock. After 10 minutes add 2 reps to each movement until you can’t continue. ATTENTION We will be holding our first nutrition seminar tonight, October 11 at 6:30 pm. This is a great opportunity to … Read more
Thursday 10/10/13 WOD
WOD Skill. Split Jerk. Then set 1 rep max split jerk. 3-3-2-2-1-1-1-1. ATTENTION We will be holding our first nutrition seminar this Friday, October 11 at 6:30 pm. This is a great opportunity to get familiar with the principles that we will be incorporating into our nutrition challenge in January. You don’t want to … Read more