Month: June 2015

CrossFit WOD 06/30/2015

  Advanced Class 7 p.m    Strength: Bear Complex 5, 5, 5, 5, 5 WOD: “AIR FORCE WOD” For Time: 20 Thrusters 115/75 – 95/65 – 75/55 20 Sumo High Pulls 115/75 – 95/65 – 75/55 20 Push Jerks 115/75 more »

Posted in Workout of Day

CrossFit WOD 06/29/2015

Strength:  Floor Press 3, 3, 3, 3, 3 WOD: “Tabata That” Row Push Ups Pull Ups Sit Ups Squats 8 Rounds of each exercise 20 seconds on 10 seconds rest. Score for each exercise is lowest score.

Posted in Workout of Day

CrossFit WOD 06/27/2015

WOD: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall Ball 20lb Box jump 24″ Kettlebell swings 24/16kg

Posted in Workout of Day

CrossFit WOD 06/26/2015

  Strength: Practice Handstand Walk WOD: 8 Min AMRAP 3 Chest to Bar Pull-Ups 5 Burpees 7 V-Ups – Rest 2 mins – 8 Min AMRAP 3 Handstand Push Ups 5 Burpees 7 Toes to Bar

Posted in Workout of Day

CrossFit WOD 06/25/2015

Strength: 15 Min to Establish New 1 RM Back Squat WOD: 4 Rounds For Time: Run 400m 25 Walking Lunges w/ Plate Overhead 45/25/15 15 Plate Ground to Overhead 45/25/15

Posted in Workout of Day

CrossFit WOD 06/24/2015

  Strength: Floor Press 5, 5, 5, 5, 5 WOD: 10 Rounds For Time 10 Push Ups 10 Box Jumps 30– 24 – 20

Posted in Workout of Day

CrossFit WOD 06/23/2015

  Advanced Class: Tonight at 7p.m.   Skill: Olympic Lifting Technique WOD: “Isabel” For Time: 30 Snatches 135/95 – 95/65 Rest 3 minutes “Grace” For Time: 30 Clean and Jerks 135/95 – 95/65

Posted in Workout of Day

CrossFit WOD 06/22/2015

  Strength: Deadlift 3, 3, 3, 3, 3 WOD: 12-9-6 reps for time of: Deadlift 315/225 – 225/185 – 135/95 Bar muscle-ups / Chest to Bar PU / Pull-Ups

Posted in Workout of Day

CrossFit WOD 06/20/2015

  “Blake” Scaled 5 Rounds for time of: 10 Walking lunges with 45lb plate 30 Box Jump –  30 – 24 -20 20 Wall Ball – 20 – 14 – 10 10 Handstand Push-Ups / Box HPU

Posted in Workout of Day

CrossFit WOD 06/19/2015

  “Bring-A-Friend” – Tonight at 7p.m.   Strength:  Shoulder Press 2, 2, 2, 2, 2 WOD: 7 Min AMRAP 3-6-9-12-15… Power Clean 155/105 – 135/85 – 95/75 Push Press 155/105 – 135/85 – 95/75

Posted in Workout of Day