W.O.D.

  • 4.23.14


    A) Olift: Cleans - 15 Minutes to work on technique & lift

    B) Metcon: 3 Minute AMRAP - Rest 3 then 6 Minute AMRAP - Rest 3 then complete 1 time

    5 HSPU

    10 Toes 2 bar

    20 Slam balls 30/20lbs

    30 Burpees

  • 4.22.14

    A) Strength: Bench 3x10 @ 75%

    B) Metcon: 21-15-9

    Deadlift 315/205lbs

    CTB Pull-ups

  • 4.21.14

    A) Metcon:

    "Kelly"

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24/20 inch box
    30 Wall ball shots, 20/14 pound ball

    *Scale as necessary

  • 4.18.14

    Strength: Back squat EMOM 7x5@ 75%

    Metcon:

    400m Run

    50 KBS 53/35lbs

    40 Pistols

    30 Burpees

    20 Clapping push-ups

    10 HSPU

    400m Run

  • 4.17.14


    Olift: Snatches - 15 Minutes practice technique & lift

    5RFT:

    6 Power snatches 95/65

    12 Box jump overs 24/20”(Rx is completely over box)

    Rest 2 mins - Repeat

  • 4.16.14


    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 20/14 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75/55 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75/55 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • 4.15.14

    A) Strength

    "CrossFit Total"

    Back squat, 1 rep
    Shoulder Press, 1 rep

    Deadlift, 1 rep

    The CrossFit Total is the sum of the best

    of three attempts at the squat, the press, and the deadlift, the

    three most effective lifts in existence for developing and testing

    functional strength.  

    B) Metcon: 8 Minute AMRAP 

    2 Wall walks

    5 Burpees

    7 Prisoner squats


  • 4.14.14

    A) Gymnastics:  Pistols 

    B) Metcon: 

    10-1 Thrusters 105/65lbs 

    1-10 Chest 2 bar pull-ups


  • 4.12.14

    Have a great weekend everyone! 

    A) Metcon: 15 Minute AMRAP 

    2,4,6,8,10,12,14,16 Continue until time runs out of - 

    Burpees, Slam balls 30/20lbs, Tuck crunches

  • 4.11.14

    A) Gymnastics:

    4x6 Strict chest to bar pull-ups

    4x15 second L-Sits

    B) Metcon: 3 Rounds

    400m Run

    21 Kettlebell swings 53/35lbs

    12 Handstand push-ups


  • 4.10.14

    A) Mobility 

    B) Metcon: Tabata - 8rds each movement, 20 seconds of work followed by 10 seconds of rest.

    Box jumps

    Sumo DL high-pull 53/35lbs

    Burpees

    Row 

    Sit-ups

    Slam balls 30/20lbs

  • 4.9.14

    A) Olift: Snatch 

    B) Metcon: 10-9-8-7-6-5-4-3-2-1

    Snatch 95/65lbs

    *30 Double unders between each round 


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