Month: November 2015

Warm Up: Tabata: Feet to Hands Hollow Rocks Back Squats T2B WOD: For Time (10 min limit): 400m Weighted Walk (195/125, or 70% of 1RM clean) *Put the bar in the back rack and walk 400m **Every 10 steps do 1 …

Saturday WOD 11/7/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks OH Squats Kip Swings Strength: Snatch 1-1-1-1-1-1 WOD: CrossFit Liftoff WOD 12 min AMRAP: 3 Snatches (135/105) 6 Clean & Jerks (135/105) 9 C2B 54 DU’s Scaled Version: 12 min AMRAP: 3 Snatches (95/65) …

Friday WOD 11/6/15 Read more »

The CrossFit Liftoff starts today with the WOD announcement at 5pm.  It’s not too late to sign up!! Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Inchworm Push Ups 100m Jog 10 Single Leg DL w/ KB 10 …

Thursday WOD 11/5/15 Read more »

Warm Up: Tabata: DU’s Air Squats Inchworm Push Ups Russian KB Swings Strength: Hang Power Clean 3-3-3-3-3 WOD: For Time: 21-15-9 Deadlifts (225/155) Box Jumps (24/20)

Happy Birthday to Coach Donny!! Warm Up: Tabata: Moutain Climbers Air Squats Push Ups Pull Ups WOD: Donny’s B-Day WOD 6 Rounds For Time: 5 Squat Snatches (135/95) 5 MU’s (Scale to Bar MU, Bar MU with a band, or …

Tuesday WOD 11/3/15 Read more »

Hope everyone had a great Halloween! 🙂 Warm Up: Tabata: Burpees Hollow Rocks OH Squats Kip Swings Strength: OH Squats 5-3-1-1-1 WOD: 8 min AMRAP: 20 Shoulder to OH (95/65) 15 OH Walking Lunges 10 Burpees