Month: October 2017

Warm Up: Tabata: Mountain Climbers Air Squats Handstand Hold Bottoms Up KB Press Strength: Strict Press 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: Alternating Dumbbell Snatches (50/35) Box Jump Overs (24/20) Calorie Row

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Push Ups 10 KB Swings WOD: 14 min AMRAP: 9 Bar Facing Burpees 12 Power Cleans (135/95) 15 Wall Balls (20/14)

Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Split Squats 10 Single Leg Deadlift Strength: Back Squat 3-3-3-3-3 WOD: 3 Rounds For Time: 50 Double Unders (2:1 singles) 15 Toes to Bar 10 …

Monday WOD 10/30/17 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Lunges 40 ft High Skips 10 KB Swings 40 ft Broad Jumps 10 Hollow Rocks WOD: Partner WOD For Time: 400m Partner Bar Carry (95/65) 50 Reverse Burpees 300m Partner Bar Carry 50 …

Saturday WOD 10/28/17 Read more »

Warm Up: Tabata: Burpees Drop Squats Behind the Neck Strict Press Broad Jumps Strength: Hang Snatch 2-2-2-2-2 WOD: 8 min AMRAP: 15 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Sit Ups

Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Bottoms Ups KB Press 10 Ring Rows 10 Single Leg Deadlifts Skill Work: Technique Thursday Take 10 min to work on Jumping …

Thursday WOD 10/26/17 Read more »

Warm Up: Tabata: Mountain Climbers Banded Side Step Goblet Squats KB Swings Strength: Front Squats 3-3-3-3-3 WOD: For Time: 30 Squat Clean Thrusters (135/95)

Warm Up: Tabata: Feet to Hands Jumping Squats Single Leg Deadlifts Kip Swings WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups Cash Out: Core Tabata: Atomic Sit Ups Side Plank Single Leg V-Ups …

Tuesday WOD 10/24/17 Read more »

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Side Plank Windmills 10 DB Strict Press Strength: Push Jerk 3-3-3-3-3 WOD: CrossFit.com WOD 170622 3 Rounds For Time: 15 Calorie Row 12 Power Snatches (95/65) 9 Burpees

Warm Up: 2 Rounds: 100m Jog 10 Lunges 40 ft High Skips 10 KB Swings 40 ft Broad Jumps 10 Hollow Rocks WOD: For Time: 500m Row 20 Box Jumps (24/20) 400m Run 20 OH Squats (95/65) 300m Row 20 …

Saturday WOD 10/21/17 Read more »