Monday WOD 3/21/16
Warm Up: Tabata: DU’s Air Squats Hollow Rocks Strict Press Strength: Clean & Jerk 4-4-4-4 WOD: 3 Rounds For Time: 15 Burpees 15 Push Jerks (135/95)
Month: March 2016
Saturday WOD 3/19/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Air Squats Lateral Hurdle Jumps WOD: For Time: 50-40-30-20-10 Back Rack Lunges (95/65) 100-80-60-40-20 DU”s
Friday WOD 3/18/16
We will be having our fourth Friday Night Open event tonight at 5:30. We are not planning to have a potluck after the WOD this week but everyone is welcome to hang out after, so bring a beverage or snack if you would …
Thursday WOD 3/17/16
Don’t forget to tune in for the Live Open WOD Announcement of 16.4 today at 5pm at games.crossfit.com Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Russian KB Swings 10 Sit Ups 10 Kip Swings WOD: 4 Rounds For …
Wednesday WOD 3/16/16
Warm Up: Tabata: DU’s Side Plank OH Squats Single Leg Deadlift Strength: Squat Snatch 1-1-1-1-1-1 WOD: 7 min AMRAP: 10 Deadlifts (225/155) 10 Burpees Over the Bar
Tuesday WOD 3/15/16
Warm Up: Tabata: Burpees Air Squats Push Ups KB Swings WOD: 5 Rounds For Time: 15 Wall Balls (20/14) 15 Power Cleans (95/65)
Monday WOD 3/14/16
Don’t forget to get your 16.3 scores submitted online by 5pm TODAY! Warm Up: Tabata: Moutain Climbers Banded Side Step Hollow Rocks Back Squats Strength: Back Squats 3-3-3-3-3 WOD: 8 min AMRAP: 15 Push Press (95/65) 30 DU’s (2:1 singles)
Saturday WOD 3/12/16
Warm Up: 2 Rounds: 100m Jog 20 Banded Side Step (10 each direction) 10 Air Squats 10 Push Ups 10 Step Ups WOD: For Time: 10 Back Squats (Body weight or weight you can go unbroken) 200m Run 9 Back …
Friday WOD 3/11/16
We will be having our third Friday Night Open event tonight at 5:30. We are not planning to have a potluck after the WOD this week but everyone is welcome to hang out after, so bring a beverage or snack if you would …
Thursday WOD 3/10/16
Don’t forget to tune in for the Live Open WOD Announcement of 16.3 today at 5pm at games.crossfit.com Warm Up: Tabata: Burpees OH Squats Lateral Hurdle Jumps Kip Swings WOD: 4 Rounds For Time: 10 C2B Pull Ups 15 OH Squats …