Saturday WOD 12/9/17

Join us at 9am for our annual 12 Days of Christmas WOD followed by a potluck and white elephant gift exchange 🙂

Warm Up:

Tabata:
Burpees
Jumping Lunges
Push Ups
Kip Swings

WOD:

12 Days of Christmas WOD

For Time:
1 Tire Flip
2 Ring Dips
3 OH Squats (95/65)
4 Hang Power Snatches
5 Pull Ups
6 Push Press
7 Power Cleans
8 DU’s
9 KB Swings (53/35)
10 Wall Balls (20/14)
11 Box Jumps (24/20)
1200m Run 

*Performed like the song 

Posted in WOD

Friday WOD 12/8/17

Don’t forget our 12 Days of Christmas WOD is tomorrow at 9am! We will have a potluck and white elephant gift exchange following the WOD so please bring a dish to share and a wrapped gift. Hope to see everyone there! 🙂

Warm Up:

2 Rounds:
10 Jumping Squats
10 KB Swings
10 Single Leg Deadlifts
30 Double Unders (or 10 attempts)

Strength:

Power Clean 1-1-1-1-1-1

WOD:

3 Rounds For Time:
200m Row
15 Box Jump Overs (24/20)
10 Clean & Jerks (135/95)

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Thursday WOD 12/7/17

Don’t forget we have Yoga tonight at 6:30 🙂

Warm Up:

2 Rounds:
40 ft Frankenstein Walk
10 Lunges
40 ft High Knees
10 Push Ups
40 ft Broad Jumps
10 Atomic Sit Ups

Skill Work:

Technique Thursday
Handstand, Handstand Walk, and Handstand Push Ups

WOD:

Death by:
10m Shuttle Sprint

Two cones will be set up 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m in the 2nd minute, sprint 30m in the 3rd minute, etc, etc, etc. At least one foot must pass the cone and one hand must touch the ground before you turn for the next 10m. Continue in this fashion until you fail to complete the prescribed distance in the proper minute.

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Wednesday WOD 12/6/17

Warm Up:

Tabata:
Mountain Climbers
Air Squats
Bottoms Up KB Press
Handstand Hold

Strength:

Push Press 3-3-3-3
*Warm up to 60% of your 1RM Clean & Jerk and maintain that weight for all 4 sets of 3 reps

WOD:

2 Rounds For Time:
20 Thrusters (95/65)
2 Rope Climbs (3:1 C2B or 5:1 pull ups)

Posted in WOD

Tuesday WOD 12/5/17

Warm Up:

Tabata:
Feet to Hands
Jumping Lunges
KB Swings
Behind the Neck Strict Press

WOD:

Open WOD 13.1
17 min AMRAP:
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120) in remaining time

Posted in WOD

Monday WOD 12/4/17

Warm Up:

2 Rounds:
40 ft Frankenstein Walk
10 Banded Side Steps (each direction)
10 Jumping Squats
10 KB Swings

Strength:

Front Squat 3-3-3-3-3

WOD:

7 min AMRAP:
1-2-3-4-5…etc. reps of:
Wall Balls (20/14)
Toes to Bar
Sumo Deadlift High Pull (95/65)

Posted in WOD

Saturday WOD 12/2/17

Warm Up:

2 Rounds:
100m Jog
10 Air Squats
40 ft High Skips
10 Push Ups
40 ft Butt Kickers
10 KB Swings

WOD:

In a 2 minute window:
200m Run
Max reps Clean & Jerk (135/95)
Rest 2 min and repeat until 30 Clean & Jerks have been completed.

*Score is total rounds it takes to complete 30 reps and how many C&J per round. If after sprinting (not jogging) 200m you do not have 45-30 seconds on the barbell then either shorten the sprint or lengethen the time window.

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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 as possible in 12 minutes of:

25 Pull Ups
50 Calorie Row
100 Overhead Squats (45# for both men and women)
50 Box Jumps (24/20)
25 Pull Ups

Posted in WOD

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 before the WOD to warm up and practice proper technique and positioning for the kettlebell swing

WOD:

CrossFit.com WOD 171124
For Time:
50-40-30-20-10 reps of:
KB Swings (53/35)
Sit Ups

Posted in WOD

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)

Posted in WOD