Saturday WOD 12/30/17
Warm Up: 2 Rounds: 10 Jumping Lunges 40ft High Skips 10 Push Ups 40ft Bear Crawl 10 Single Leg Deadlifts 40ft Butt Kickers 10 Goblet Squats WOD: For Time: 800m Run 50 Wall Balls (20/14) 25 Power Snatches (95/65) 15 …
Month: December 2017
Friday WOD 12/29/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Drop Squats 10 Bottoms Up KB Press 10 Single Leg Deadlifts Strength: Clean & Jerk 1-1-1-1-1-1 WOD: For Time: 21-15-9 reps of: Shoulder to Overhead (135/95) Toes to Bar
Thursday WOD 12/28/17
Don’t forget there is NO yoga class tonight. It will be back on January 11th. Warm Up: Tabata: Feet to Hands Air Squats Lateral Hurdle Jumps Kip Swings Skill Work: Muscle Ups Take 15 min to practice Bar or Ring …
Wednesday WOD 12/27/17
Warm Up: Tabata: Mountain Climbers Banded Side Steps Goblet Squats Single Leg Deadlifts Strength: Front Squat 5-4-3-2-1 WOD: CrossFit.com WOD 171226 On a 12-minute clock, 4 rounds of: 1 minute of kettlebell snatches (53/35) 1 minute of sit-ups 1 minute …
Tuesday WOD 12/26/17
Don’t forget there is NO 5am class today. We added an 8:30am class instead. The rest of the schedule is normal. Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Jumping Lunges 10 KB Swings 10 Kip Swings WOD: 4 …
Saturday WOD 12/23/17
Warm Up: Tabata: Feet to Hands Hollow Rocks Single Leg Deadlifts Jumping Squats WOD: 5 Rounds For Time: 9 Burpees 12 KB Swings (70/53) 15 Box Jumps (24/20) 21 Sit Ups
Friday WOD 12/22/17
Warm Up: 2 Rounds: 10 Inchworm Push Ups 10 Jumping Lunges 10 DB Strict Press 10 Atomic Sit Ups Strength: Strict Press *Warm up to 80% of your 1RM strict Press and maintain that weight for 3 sets of 3 …
Thursday WOD 12/21/17
Don’t forget we have yoga tonight at 6:30 :). It will be the last yoga class of the year! Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Air Squats 10 Bottoms Up KB Press 10 KB Swings Skill Work: …
Wednesday WOD 12/20/17
Warm Up: Tabata: Mountain Climbers Jumping Squats KB Swings Single Leg Deadlifts Strength: Hang Power Snatch 1-1-1-1-1-1 WOD: 2 Rounds For Time: 200m Farmers Carry (53/35) 30 Goblet Lunges (53/35)
Tuesday WOD 12/19/17
Warm Up: Tabata: Feet to hands Jumping Lunges Push Ups Kip Swings WOD: 20 min AMRAP: 30 Calorie Row 20 Dumbbell Snatches (50/35) 10 Burpees 1 Rope Climb (modify to 10 Pull Ups or 7 C2B)