Tuesday WOD 3/1/16
Warm Up: 2 Rounds: 100m Jog 10 Lunges 10 Push Ups 10 Lateral Hudle Jumps 10 Russian KB Swings WOD: 5 Rounds For Max Reps: 1 min Max Calorie Row 1 min Max Box Jumps (30/24) 1 min Max KB Swings (53/35) …
Month: February 2016
Monday WOD 2/29/16
Don’t forget to enter your scores for 16.1 before 5pm today!! Warm Up: Tabata: Burpees Air Squats Hollow Rocks Handstand Hold Strength: Power Clean 2-2-2-2-2 WOD: For Time: 800m Run 90 DU’s 60 Sit Ups 30 Push Press (115/75)
Saturday WOD 2/27/16
Warm Up: Tabata: Feet to Hands Air Squats Planks Strict Press WOD: 5 min AMRAP: 35 Calorie Row Max Reps Shoulder to OH (125/85) 5 min Rest 5 min AMRAP: 35 Calorie Row Max Reps Shoulder to OH (125/85) *Score …
Friday WOD 2/26/16
We will be having our first Open Friday Night event tonight at 5:30. There will be a potluck after the WOD so bring a dish and some drinks to share. Hope to see everyone there! Warm Up: Tabata: Feet to …
Thursday WOD 2/25/16
The Open starts TODAY!! Tune in to https://games.crossfit.com at 5pm to watch the live announcement of 16.1 and don’t forget to sign up! Warm Up: 2 Rounds: 20 Lunges 10 PVC Pass Thrus 20 Banded Side Step (10 each direction) …
Wednesday WOD 2/24/16
The Open starts in 1 DAY!! Get signed up before its too late! https://games.crossfit.com Warm Up: Tabata: Moutain Climbers OH Squats Strict Press T2B Strength: OH Complex 1-1-1-1-1 1 rep = 1 Push Press + 1 Push Jerk + 1 …
Tuesday WOD 2/23/16
Have you signed up for The OPEN yet??? 2 more days until it starts!! https://games.crossfit.com Warm Up: Tabata: Jumping Lunges Hollow Rocks Broad Jumps Handstand Hold WOD: Fabulous 50 5 Rounds For Time: 10 Box Jumps (24/20) 10 Push Ups …
Monday WOD 2/22/16
Don’t forget to sign up for the OPEN! 3 more days until the first WOD is announced! https://games.crossfit.com Warm Up: Tabata: Feet to Hands Single Leg Deadlifts Inchworm Push Ups Kip Swings Strength: Deadlift 5-5-5-5-5 WOD: 3 Rounds For Time: …
Saturday WOD 2/20/16
Warm Up: 2 Rounds: 100m Run 10 Lunges 10 Hollow Rocks 10 Step Ups 10 Lateral Hurdle Jumps 10 Kip Swings WOD: 4 Rounds For Time: 100m Front Rack Carry (145/105) 50 DU’s 15 T2B 5 Front Squats (145/105)
Friday WOD 2/19/16
Warm Up: Tabata: Reverse Burpees Banded Side Step OH Squats DU’s Strength: Hang Squat Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Time: 10 Thrusters (95/65) 15 Box Jumps (24/20) 100m Run