Month: March 2016

Warm Up: Tabata: Burpees Side Lunge Hollow Rocks OH Squats Strength: Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Max Reps: 2 min AMRAP: 20 Calorie Row Max OH Squats (125/85) Rest 1 min

Warm Up: Tabata: Jumping Lunges Push Ups V-Ups Pull Ups WOD: 15 min AMRAP: 100m Farmers Carry (53/35) 10 Sumo Deadlift High Pull (115/75) 10 Ring Dips 1 Rope Climb (sub 5 pull ups)

Warm Up: Tabata: Moutain Climbers Banded Side Steps Back Squats T2B Strength: Back Squats 5-5-5-5-5 WOD: 3 Rounds For Time: 400m Run 15 Wall Balls (20/14) 30 DU’s (2:1 singles)

Warm Up: Tabata: Burpees Plank Hold Lunges Lateral Hurdle Jumps WOD: For Time: 30 Sit Ups 21 KB Swings (53/35) 21 Box Jumps (24/20) 30 Sit Ups 18 KB Swings 18 Box Jumps 30 Sit Ups 15 KB Swings 15 …

Tuesday WOD 3/29/16 Read more »

Warm Up: Tabata: DU’s Inchworm Push Ups Ait Squats Stict Press Strength: Split Jerk 1-1-1-1-1-1 WOD: 7 min AMRAP: 14 Power Cleans (125/85) 7 C2B Pull Ups

Warm Up: Tabata: Mountain Climbers Air Squats Kip Swings DU’s WOD: 4 Rounds For Time: 200m Run 15 KB Swings (53/35) 10 Box Jumps (24/20) 2 Rope Climbs (sup 10 pull ups)

We will be having our LAST Friday Open Night event tonight at 5:30pm. 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 Hands …

Friday WOD 3/25/16 Read more »

Don’t forget to tune in for the Live Open WOD Announcement of 16.5 today at 5pm at games.crossfit.com Warm Up: 2 Rounds: 20 DU’s 10 Banded Good Mornings 10 Kip Swings 10 Single Leg Deadlifts 10 Pull Ups WOD: 12 …

Thursday WOD 3/24/16 Read more »

Warm Up: Tabata: Burpees Banded Side Step Front Squats Lateral Hurdle Jumps Strength: Front Squats 3-3-3-3-3 WOD: 8 min AMRAP: 10 Hang Power Snatch (95/65) 10 Box Jump Overs (24/20)

Warm Up: 2 Rounds: 100m Jog 10 Lunges High Knees 10 Push Ups Butt Kickers 10 Hollow Rocks High Skips WOD: For Time: 500m ROW 50 DU’s 25 Sit Ups 25 Air Squats 400m RUN 40 DU’s 20 Sit Ups …

Tuesday WOD 3/22/16 Read more »