W.O.D.

  • 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 


  • 4.8.14

    A) Clean complex:

    Squat clean + Hang squat clean - 8x1 EMOM @ 80% 

    B) Metcon:  

    10 Minute AMRAP

    3 Muscle-ups (Sub 2:1 pull-ups)

    5 Squat cleans 115/75lbs

    7 Push-ups

    Rest 3 minutes 

    Minute 0-1 - Complete 200m Sprint 

    Minute 1-2 - 150m Sprint 

    Minute 2-3 - 100m Sprint

    Minute 3-4 - 50m Sprint

    Minute 4-5 - 25m Sprint

    * Rest time is the remainder or time you have after completing your sprint.  Everyone starts at the same time on the minute.

  • 4.7.14

    A) Strength: Deadlift 

    7x3 EMOM @ 85% of your 1 rep max 

    B) Metcon: 

    15-12-9-12-15 

    Kettlebell swings 53/35lbs 

    Box jumps 24/20" 

    Toes 2 bar 

  • 4.4.14

    A) Free time:  Set a PR on a favorite lift.  Work on a skill or weakness.  First half of class will be dedicated to working on a movement of your choice.  

    B) Metcon:  

    15-12-9-12-15

    Slam balls 30/20lbs

    Kettle bell swings 53/35lbs

    Push-ups

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