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WODs

  • 05/31/2013 WOD

    By admin | In WOD | on May 31, 2013

    Friday 05/31/2013 Olympic: EMON 8Min at 80% 1 Clean 1 Front Squat Strength: 5×3 Push Press at 80% 1 Rep PP Rest 90sec between sets WOD 3 RFT: 400M Med Ball Run 20/14# 15 Jumping Squats    

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  • 05/30/2013 WOD

    By admin | In WOD | on May 30, 2013

    Thursday 05/30/2013 Gymnastics: 5×5 Strict Pull Ups (every 2 min) Band or weight to make 5 reps challenging WOD: Regional Event #6 (35min cap) 100 Double Unders 50 HSPU 40 Toes-2-Bar 30 Shoulder to Overhead 160/100# 90’ Front Rack Walking Lunge 160/100# If you completed all reps under the 35:00min cap; enter your time. If […]

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  • 05/29/2013 WOD

    By admin | In WOD | on May 29, 2013

    Wednesday 05/29/2013 Olympic: EMOM 8 Min at 80% – 2 Split Jerks Strength: 5×3 Deadlift at 80% Rest 90sec between sets WOD: 21-15-9 Wall Balls 20/14# Curtis P’s 95/65# 1 Curtis P = Power Clean, Push Press, Lunge, Lunge Congrats to Jake from our CrossFit Kids group.  After 2 days of skating Jake took First […]

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  • 05/28/2013 WOD

    By admin | In WOD | on May 27, 2013

    Tuesday 05/28/2013 Olympic: EMOM 8Min at 80% 1 Snatch 1 Over Head Squat Strength: 5×3 – Front Squat at 80% Rest 90sec between sets WOD: 10 Min AMRAP 10 Box Jumps 30/24” 10 KB Swings 70/55# 25 Sit Ups  

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  • 05/27/2013 WOD

    By admin | In WOD | on May 27, 2013

    Monday 05/27/2013 Memorial Day WOD; “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan. June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on […]

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