Monday WOD 8/1/16
Warm Up: Tabata: Burpees Side Plank Wind Mill Banded Side Step Back Squat Strength: Back Squat *Build to 95% of your 1RM B.S. for a 1×1, then drop 20 lbs. for 3×2 WOD: 8 min AMRAP: 10 Hang Power Snatch …
Month: July 2016
Saturday WOD 7/30/16
Warm Up: Tabata: Burpees Atomic Sit Ups Single Leg Deadlifts Kip Swings WOD: For Time: 3 Rounds of Cindy 1 Round of DT 2 Rounds of Cindy 1 Round of DT 1 Round of Cindy 1 Round of DT *1 …
Friday WOD 7/29/16
Warm Up: Tabata: Jumping Lunges Push Ups V Ups Strict Press Strength: Split Jerk 2-2-2-2-2 WOD: 9 min AMRAP: 10 Ring Dips 15 Wall Balls (20/14) 30 Sit Ups
Thursday WOD 7/28/16
Today is Annie’s last WOD! She will be at the 11:30 WOD if you want to get one more WOD in with her. We’re going to miss you Annie! 🙂 Warm Up: Tabata: Feet to Hands Air Squats Hollow Rocks …
Wednesday WOD 7/27/16
Warm Up: Tabata: DU’s Banded Side Step Back Squats Kip Swings Strength: Back Squat 1-3-3-3 *Build to 90% of your 1RM B.S. for 1×1, then drop 20 lbs. for 3×3 WOD: 7 min AMRAP: 10 T2B 15 KB Swings (53/35)
Tuesday WOD 7/26/16
Starting them young! Warm Up: Tabata: Mountain Climbers Goblet Squats KB Swings Lateral Hurdle Jumps WOD: 5 min AMRAP: 30 DU’s (2:1 singles) 15 Front Squats (125/85) Rest 3 min 5 min AMRAP: 30 DU’s (2:1 singles) 15 Power Cleans …
Monday WOD 7/25/16
Don’t forget there will no longer be an 8:30am WOD on Tuesdays or Thursdays starting this week. Warm Up: Tabata: Burpees Atomic Sit Ups OH Squats Pull Ups Strength: Squat Snatch 1-1-1-1-1 WOD: 3 Rounds For Time: 400m Run 16 …
Saturday WOD 7/23/16
Tune into ESPN2 at 12pm to watch The CrossFit Games LIVE and then again at 4pm on ESPN. You can also still buy single day Soccer Stadium tickets for Saturday and Sunday 😉 Warm Up: 2 Rounds: 100m Jog 10 …
Friday WOD 7/22/16
Don’t forget there is NOÂ 8:30am Adult WOD today. It will resume on Monday next week. Warm Up: Tabata: Burpees Banded Side Step Goblet Squats Pull Ups Strength: Front Squat 5-5-5-5-5 WOD: 8 min AMRAP: 15 Thrusters (115/75) 10 HSPU
Thursday WOD 7/21/16
The 8:30am Adult WOD will be CANCELED this FRIDAY 7/22. It will resume on Monday next week. Warm Up: Tabata: Mountain Climbers Single Leg Deadlift Push Ups DU’s WOD: 14 min AMRAP: 500m Row 20 Burpee Box Jump Overs (24/20) …