Month: December 2015

CrossFit WOD 12/17/2015

Skill: Power Clean Technique WOD: EMOM 5 Mins x 5 Power Cleans Rest 1 Min EMOM 5 Mins x 3 Power Cleans Rest 1 Min EMOM 5 Mins x 1 Power Cleans Rest 1 Min

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CrossFit WOD 12/16/2015

  WOD: TABATA Style: 8 Rounds Wall Ball 20 – 14 – 10 Power Snatch 75lb/55lb Double Unders Chest to Bar Pull-Ups / Pull-Ups Thruster 75lb / 55lb Burpees Rest 1 Min (Rotate every 20 seconds)

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CrossFit WOD 12/15/2015

Skill: Pull-Up & Muscle-Up Progressions WOD: 5 Rounds Each For Time: 400m Run Rest 1 Min

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CrossFit WOD 12/14/2015

  Strength: Deadlift 15 min to Establish New 1 RM WOD: 21-15-9 Deadlift 225/155 – 185/135 – 135/95 Box Jumps 30″ – 24″ – 20″ Handstand Push-Ups  

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CrossFit WOD 12/12/2015

  5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 12 deadlift 9 hang power clean 6 push jerk 155/105 – 135/95 – 95/65

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CrossFit WOD 12/11/2015

  Skill: TABATA Double Unders WOD: 3 Rounds 1 Min Rowing 1 Min Burpees 1 Min Double Unders 1 Min Wall Balls 1 Min Rest

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CrossFit WOD 12/10/2015

  Strength: Deadlift 5, 5, 5 WOD: 10 min Amrap 7 Deadlifts 225/155 – 185/135 – 135/95 14 Push ups

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CrossFit WOD 12/09/2015

Come and test yourself!

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CrossFit WOD 12/08/2015

Athlete Level Testing Tomorrow – ALL CLASSES   Strength: Squat Clean 3, 3, 3, 3, 3 WOD: 5 Rounds For Time 400m Run 20 Squat Cleans 165/125 – 135/95 – 95/65 15 Burpees

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CrossFit WOD 12/07/2015

Athlete Level Testing Wednesday – ALL CLASSES   Strength: Shoulder Press 3, 3, 3, 3, 3 WOD: 12 Min AMRAP 10 Toes to bar 20 Push-Ups 30 Air Squats 40 Double Unders

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