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WODs

  • 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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  • 05/24/2013 WOD

    By admin | In WOD | on May 24, 2013

    Friday 05/24/2013 Olympic: EMOM 8Min at 70% – 3 Split Jerks Strength: 4×5 Snatch Pull @ 70% Rest 90sec between sets WOD 3 RFT: 10 Wall Balls 20/14# 15 Push Ups 20 Double Unders  

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  • 05/23/2013 WOD

    By admin | In WOD | on May 23, 2013

    Thursday 05/23/2013 Gymnastics: 5×5 Ring Dips (every 2 min) Band or weight to make 5 reps challenging. Hero Wod Wood 5 RFT: (30min cap) 400 M Run 10Burpee Box Jumps 24/20” 10 SDHP 95/65# 10 Thrusters 95/65# 1 Min Rest Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando […]

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