Month: March 2015

CrossFit WOD 03/31/2015

    Strength: Deadlift 10, 10, 8, 8, 8 WOD: “DT” 5 Rounds For Time: 12 Deadlifts 155/135 – 135/115 – 85/75 9 Hang Power Cleans 155/135 – 135/115 – 85/75 6 Push Jerks 155/135 – 135/115 – 85/75  

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CrossFit WOD 03/30/2015

  Congratulations to everyone who finished the Paleo Challenge!   Skill: Practice Double Unders WOD: 3 Rounds Each For Time: 800 Run -Rest 2 Min-  

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CrossFit WOD 03/28/2015

“Without challenge, there is no change” Paleo Challenge Post WOD! For Time: 500M Row 30 Thrusters 75/65 – 65/55 – 55/45 30 Med Ball Cleans 20 – 14 – 10 30 Sumo Deadlift High Pulls 75/65 – 65/55 – 55/45 30 more »

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CrossFit WOD 03/27/2015

  CrossFit Open WOD 15.5

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CrossFit WOD 03/26/2015

  WOD: In front of a clock set for 12 Mins 1 Min Double Unders / Single Unders 1 Min Dumbell Snatches 50lb – 40lb – 30lb 2 Min Double Unders / Single Unders 2 Min Dumbell Snatches 50lb – 40lb more »

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CrossFit WOD 03/25/2015

  Strength: Floor Press 5, 5, 5, 5, 5 WOD: “Jack” 20 Min AMRAP 10 Push Press 115/85 – 95/75 – 65/55 10 KB Swings  45 – 32/24 – 24/20 10 Box Jumps 30 – 24 – 20

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CrossFit WOD 03/24/2015

  Strength: 15 Mins Build to 1 RM Front Squat WOD: 21-15-9 Front Squats 185/155 – 155/135 – 115/85 Pull-Ups / Banded Pull-Ups Run 400m Between Each Round

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CrossFit WOD 03/23/2015

LAST WEEK OF THE SPRING PALEO CHALLENGE!!   WOD: EMOM 5 Mins 5 Power Cleans Rest 1 min EMOM 5 Mins 4 Power Cleans Rest 1 min EMOM 5 Mins 3 Power Cleans Rest 1 min EMOM 5 Mins 2 more »

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CrossFit WOD: 03/21/2015

  Eva 5 rounds for time of: Run 800 meters 30 KB Swings 32/24 – 24/20 – 20 30 Pull-ups / Jumping Pull-Ups (Advanced Add Weight Vest)  

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CrossFit WOD: 03/20/2015

  WOD: CrossFit Open WOD 15.4  

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