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WOD 2/8/15

February 7, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Clean and Jerk (80%)
  • WOD:  AMRAP 16 mins-
  • 10x Back Squat (135/95)
  • 8x Pull ups
  • 6x Shoulder to Overhead (same bar)

WOD 2/7/15

February 6, 2015 by  

  • 21-15-9
  • Power Clean
  • Dips
  • Rest 5 mins
  • 1/2 5K Run or Row

WOD 2/5/15

February 4, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Burpee Muscle Up
  • WOD:  ”The Easy Workout”
  • 150 Squats
  • 800m
  • 150 Squats

WOD 2/4/15

February 3, 2015 by  

  • 50x Sit ups
  • 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 800m Run or Row
  • 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 800m Run or Row
  • 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 50 Sit ups

WOD 2/3/15

February 2, 2015 by  

  • OTM (until failure- increase 20/10# each minute):
  • 3x Deadlift
  • WOD:  AMRAP 15 mins-
  • 9x Deadlift (155/100)
  • 12x Push Up
  • 15x Box Jump

WOD 2/2/15

February 1, 2015 by  

  • Build up to a 3RM Push Press
  • WOD:  AMRAP 16 mins-
  • 1x Muscle Up
  • 20x Wallballs
  • 20x DU

WOD 2/1/15

January 31, 2015 by  

  • Part 1:  Build up to 3RM Front Squat
  • WOD:  AMRAP 14 mins-
  • 6x Pistols
  • 6x Hang Power Snatch
  • 6x Burpees

WOD 1/31/15

January 30, 2015 by  

  • CrossFit Open WOD 14.2 
  • 0:00-3:00 – 2 Rounds-
  • 10x OHS
  • 10x CTB Pull ups
  • 3:00-6:00 – 2 Rounds-
  • 12x OHS
  • 12x CTB Pull ups
  • 6:00-9:00- 2 Rounds-
  • 14x OHS
  • 14x CTB Pull ups
  • 9:00-12:00- 2 Rounds-
  • 16x OHS
  • 16x CTB Pull ups

WOD 1/30/15

January 29, 2015 by  

Friday Fitness Fun

WOD 1/29/15

January 28, 2015 by  

  • Part 1:  OTM 9 mins-
  • 1x Burpee MU or Burpee CTB
  • Part 2:  8 Rounds-
  • 2-6 L Pull ups
  • rest 20 sec
  • 2-6 HSPU
  • rest 20 sec
  • Cash out:  1 mile Run

WOD 1/28/15

January 27, 2015 by  

  • In teams of 2, 1 working at a time:
  • 5 Rounds-
  • 800m Run or Row
  • 30x Box Jumps
  • 3x TTB every minute

WOD 1/27/15

January 26, 2015 by  

  • Part 1:  OTM 10 minutes-
  • 1x Clean and Jerk @ 80%
  • Part 2:  5 Rounds-
  • 10x Front Rack Walking Lunges
  • 10x Pull ups
  • 20x Plate Sit ups

WOD 1/26/15

January 25, 2015 by  

  • Part 1:  Spend 15 mins building up to 3RM Bench Press
  • Part 2:  8 Rounds-
  • 5-10 Ring Rows
  • Rest 20 sec
  • 5-10 Ring Dips
  • Rest 20 sec

WOD 1/25/15

January 24, 2015 by  

  • 3x[ 5x Shoulder to Overhead, 15x KBS]
  • 600m
  • 2x[ 5x Shoulder to Overhead, 15x KBS]
  • 600m
  • 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/24/15

January 23, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • WOD:
  • 12,9,6
  • Power Snatch
  • Hand Release Push ups
  • Rest 3 minutes
  • 3 Minutes Max Rep Wallballs

WOD 1/22/15

January 21, 2015 by  

  • 10 Rounds-
  • 5x Box Jump
  • 200m

WOD 1/21/15

January 20, 2015 by  

  • AMRAP 16 mins-
  • 3x CTB Pull ups
  • 3x TTB
  • 5x Thruster
  • 20x DU

WOD 1/20/15

January 19, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Clean, 1 Hang Power Clean
  • WOD:  15,12,9,6,3
  • Deadlift
  • 200m Run after each set

WOD 1/19/15

January 18, 2015 by  

  • Part 1:  OTM 10 mins-
  • 3-5 HSPU
  • WOD:  4 ROUNDS-
  • 15x OHS (95/65)
  • 400m

WOD 1/18/15

January 17, 2015 by  

Rest…No Class Today

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