Friday WOD 10/20/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Split Squats 10 Pull Ups 10 Good Mornings Strength: Sumo Deadlift 3-3-3-3-3 WOD: 8 min AMRAP: 30 Double Unders (2:1 singles) 20 OH Walking Lunges (45/25# plate) 10 Plate Ground to …
Month: October 2017
Thursday WOD 10/19/17
Warm Up: Tabata: Mountain Climbers Jumping Lunges Push Ups Single Leg Deadlift Skill Work: Rowing Technique Take 10 minutes to work on proper pulling technique for the rower. Also a good time to play around with the damper settiing to …
Wednesday WOD 10/18/17
Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Side Steps (each direction) 10 Med Ball Cleans 10 DB Strict Press Strength: Clean & Jerk 1-1-1-1-1-1 WOD: 6 min AMRAP: 2-4-6-8-10…etc. reps of: Deadlifts (225/155) Bar Facing Burpees
Tuesday WOD 10/17/17
Warm Up: Tabata: Feet to Hands DB Thrusters (single arm) Hollow Rocks Kip Swings WOD: For Time: 21-18-15-12-9-6-3 reps of: KB Swings (53/35) Thrusters (65/45) Toes to Bar
Monday WOD 10/16/17
Thank-you to everyone who came out to compete and volunteer at this year’s Barbells for Boobs competition! You all are the ones that make this event great! Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps (each …
Saturday WOD 10/14/17
Today is our Barbells for Boobs competition! Good luck to everyone competing!! If you’re not competing come on by and cheer on your CrossFit community!!
Friday WOD 10/13/17
Don’t forget there is no 4:30pm class tonight Warm Up: Tabata: Mountain Climbers Air Squats Bottoms Up KB Press Single Leg Deadlift Strength: Push Press 2-2-2-2-2 WOD: 7 min AMRAP: 10 Sumo Deadlift High Pull (95/65) 10 Push Press (95/65) …
Thursday WOD 10/12/17
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: Tabata: Feet to Hands Jumping Lunges DB Strict Press Double Unders Skill Work: Technique Thursday Handstand, Handstand Walk, and Handstand Push Ups WOD: 4 Rounds For Time: 20 Calorie …
Wednesday WOD 10/11/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Squats 10 KB Swings 10 Broad Jumps WOD: CrossFit.com WOD 171006 For Time: 15-12-9 reps of: Power Cleans (135/95) Thrusters (135/95) Cash Out: Core Tabata: Weighted Sit Ups Side Plank …
Tuesday WOD 10/10/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Behind the Neck Strict Press 10 Banded Side Steps 10 Single Arm OH Squats Strength: OH Squat 3-3-3-3-3 WOD: 8 min AMRAP: 20 Alternating Dumbbell Snatches (50/35) 10 Pull Ups 30 …