Saturday WOD 2/17/18

Warm Up:

2 Rounds:
40ft Bear Crawl
10 Reverse Lunges
10 Push Ups
10 Leg Lifts
10 KB Swings

WOD:

Partner WOD
For Time:
100 Calorie Row
80 Wall Balls (20/14)
60 Burpees
40 Toes to Bar
20 Power Cleans (135/95)

*One person working at a time, break up reps as needed.

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Friday WOD 2/16/18

Warm Up:

Tabata:
Feet to Hands
KB Swings
Single Leg Deadlift
Jumping Squats

Strength:

Power Clean 2-2-2-2-2

WOD:

5 min AMRAP:
20 Wall Balls (20/14)
10 Deadlifts (185/135)

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Thursday WOD 2/15/18

Don’t forget we have Yoga tonight at 6:30 πŸ™‚

Warm Up:

2 Rounds:
10 Jumping Lunges
10 Kip Swings
10 Lateral Hurdle Jumps
10 Toes to Bar

WOD:

15 min AMRAP:
25 Calorie Row
50 Double Unders (2:1 singles)
2 Rope Climbs (modify to 10 Pulls Ups)

Posted in WOD

Wednesday WOD 2/14/18

Warm Up:

Tabata:
Mountain Climbers
Air Squats
Handstand Hold
DB Strict Press

Strength:

Split Jerk 5-4-3-2-1

WOD:

3 Rounds For Time:
10 Pull Ups
15 Push Press (95/65)
20 Sit Ups

Posted in WOD

Tuesday WOD 2/13/18

Warm Up:

2 Rounds:
40ft Bear Crawl
10 Jumping Squats
40ft Broad Jump
10 Strict Press

WOD:

CrossFit WOD 180204
Hero WOD β€œT”
5 Rounds For Time:

100m Sprint
10 Squat Clean Thrusters (115/75)
15 KB Swings (70/53)
100m Sprint
Rest 2 Minutes

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Posted in WOD

Monday WOD 2/12/18

Warm Up:

2 Rounds:
40ft Frankenstein Walk
10 Banded Side Steps
10 Goblet Squats
10 Single Leg Deadlifts

Strength:

Front Squat 3-3-3-3-3

WOD:

8 min AMRAP:
10 Power Cleans (135/95)
10 Burpee Box Jump Overs (24/20)

Posted in WOD

Saturday WOD 2/10/18

Warm Up:

2 Rounds:
100m Jog
10 Push Ups
10 Jumping Lunges
10 DB Strict Press
10 Single Leg Deadlifts

WOD:

For Time:
800m Farmer’s Carry (53/35)
400m Front Rack Carry (53/35)
200m Overhead Carry (53/35)

Posted in WOD

Friday WOD 2/9/18

Warm Up:

2 Rounds:
40ft Crab Walk
10 Banded Side Steps (each direction)
10 Behind the Neck Press
10 OH Squats

Strength:

Hang Snatch 1-1-1-1-1-1

WOD:

CrossFit WOD 180128
For Time:
21-15-9 reps of:
Power Snatches (115/75)
Box Jumps (24/20)

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Thursday WOD 2/8/18

Don’t forget we have Yoga tonight at 6:30 πŸ™‚

Warm Up:

Tabata:
Feet to Hands
Jumping Squats
Hollow Rocks
High Skips

WOD:

For Time:
800m Run
20 Burpees
20 Wall Balls (20/14)
20 Burpees
800m Run

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Wednesday WOD 2/7/18

Warm Up:

2 Rounds:
40ft Frankenstein Walk
10 Banded Side Steps (each direction)
10 Split Squats
10 Leg Lifts
10 Single Leg Deadlifts

Strength:

Pause Back Squat
Pause for 2 seconds at the bottom of each rep. Work at 75% of your 1RM Back Squat for 4 sets of 2 reps.

WOD:

CrossFit WOD 180131
For Time:
30 Overhead Walking Lunges (45/25# plate)
30 Knees to Elbows
30 Sit Ups
30 Calorie Row
30 Sit Ups
30 Knees to Elbows
30 Overhead Walking Lunges

Posted in WOD