Friday WOD 12/1/17
Warm Up: 2 Rounds: 40 Crab Walk 10 Reverse Lunges 10 Banded Side Steps 10 Behind the Neck Strict Press Strength: Snatch *Take 15 min to build to a 1 rep max WOD: CrossFit Lift-Off WOD Complete as many rounds …
Month: November 2017
Thursday WOD 11/30/17
The 2017 CrossFit Liftoff starts today at 5pm! If you haven’t signed up yet it’s not too late! Go to games.crossfit.com to register. Warm Up: Tabata: Mountain Climbers Jumping Squats Hollow Rocks Broad Jumps Skill Work: Kettlebell Swings *Take 10 min …
Wednesday WOD 11/29/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Single Leg Deadlifts 10 Goblet Squats 10 Good Mornings Strength: Deadlift 2-2-2-2-2 WOD: 4 Rounds For Time: 12 Wall Balls (20/14) 48 Double Unders (2:1 singles)
Tuesday WOD 11/28/17
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Strict Press 10 Jumping Lunges 10 Kip Swings WOD: For Time: 400m Run 4 Rounds: 3 Power Cleans (155/115) 6 Push Ups 9 Pull Ups 400m Run 3 Rounds: 3 Power Cleans …
Monday WOD 11/27/17
Warm Up: Tabata: Mountain Climbers Air Squats Bottoms Up KB Press Handstand Hold Strength: Strict Press *Warm up to 75% of your 1RM strict press and maintain that weight for 3 sets of 4 reps WOD: For Time: 9 Dumbbell …
Saturday WOD 11/25/17
Warm Up: Tabata: Feet to Hands Push Ups Good Mornings Bottoms Up KB Press WOD: 14 min EMOM: Odd: 7 Handstand Push Ups Even: 5 Deadlifts (255/185)
Friday WOD 11/24/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 DB Press 10 Med Ball Cleans 10 Kip Swings WOD: 4 Rounds For Time: 300m Row 12 Toes to Bar 15 Wall Balls (20/14)
Thursday WOD 11/23/17
Come join us at 10:30am for our Turkey Day WOD! Burn some calories before your big feast! 🙂 Warm Up: Tabata: Feet to Hands Jumping Lunges Hollow Rocks Push Ups WOD: Turkey Day WOD For Time: 100m Suitcase Carry (53/35) …
Wednesday WOD 11/22/17
Warm Up: Tabata: Jumping Squats Banded Side Steps Single Leg Deadlifts Split Squats Strength: Back Squat 5-4-3-2-1 *Increase weight for each set WOD: 9 min AMRAP: 10 Push Jerks (135/95) 30 Double Unders (2:1 Singles) 100m Sprint *Repeat from February …
Tuesday WOD 11/21/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Sided Steps (each direction) 10 Behind the Neck Strict Press 10 KB Swings 10 Kip Swings WOD: CrossFit Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar …