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WODs

  • 10/03/2013 WOD

    By admin | In WOD | on October 2, 2013

    Thursday 10/03/2013 Warm Up: {source}<iframe width=”460″ height=”345″ src=”//www.youtube.com/embed/h56FB2UbhHg” frameborder=”0″ allowfullscreen></iframe>{/source} Team WOD: “Sassy Pants” Team of 2 50 Buddy Squats 10 Med Ball Thruster/Toss Run 200m With Med ball 40 Buddy Squats 20 Med Ball Thrusters/Toss Run 200m With Med Ball 30 Buddy Squats 30 Med Ball Thrusters/Toss Run 200m With Med Ball 20 Buddy […]

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  • 10/02/2013 WOD

    By admin | In WOD | on October 2, 2013

    Wednesday 10/02/2013 Warm Up: CrossFit Warm Up WOD: Pick a starting weight for Bear Complex 1 rep OTM x 20. You can not increase the weight but you can drop weight if needed to complete reps. Score is total weight on the bar at the end of complex. Bear Complex = Power Clean Front Squat Push […]

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  • 10/01/2013 WOD

    By admin | In WOD | on October 1, 2013

    Tuesday10/01/2013 Skill Work: EMOM X 6 Even = 8 Chest to bar Pullups/pullups/banded/rows Odd = 8 HR Pushups Rest 2 Minutes EMOM x 6 Even = 5 Supermans Odd = 20 Double unders WOD: 10 minute AMRAP 10 Box Jumps 24/20 10 Toes to Bar rest 5 Minute 10 minute AMRAP 10 Kettle Bell swings55/35 10 […]

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  • 09/30/2013 WOD

    By admin | In WOD | on September 30, 2013

    Monday 09/30/2013 Olympic: 20 Min EMOM “Snatch Ladder” Starts at 55% of your 1 rep max Every minute you add 5 pounds to your bar until failure If you fail before the time cap drop the weight back to 55% and complete 1 per minute until the end of the EMOM WOD: Run 200m 2 […]

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  • 09/27/2013 WOD

    By admin | In WOD | on September 26, 2013

    Friday 09/27/2013 Warm Up: EMOM X 8 Even = 3 x squat therapy Odd = 20 sec Couch Stretch Skill: Stone Practice 15 minutes WOD: “Bring Sally Up” Back Squat 135/95 Rest 5 minutes “Bring Sally Up” Push Ups {source}<iframe width=”460″ height=”345″ src=”//www.youtube.com/embed/fc2mZkyb2so” frameborder=”0″ allowfullscreen></iframe>{/source}  

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  • 09/26/2013 WOD

    By admin | In WOD | on September 25, 2013

    Thursday 09/26/2013 WOD: AMRAP 25 Minutes- 30 KB Swings, 55/30 400 M Run 3 Rope Climbs 400 M Run 25 Burpees

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  • 09/25/2013 WOD

    By admin | In WOD | on September 25, 2013

    Wednesday 09/25/2013 Warm Up: EMOM x8 Even = 30 second squat hold Odd = 5 Split jerk Practice w/ empty bar Strength: 6×2 @ 75% Clean and Jerk OTM WOD: 12 MIN AMRAP 3 F.Squats 135/95 6 Shoulder to Overhead 135/95 9 Deadlifts 135/95  

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