Month: January 2017

CrossFit WOD 2/1/17

Strength: Squat Complex: 5 sets of: 5 Back Squats  3 Overhead Squats  **transition straight into the OHS from Back Squat WOD: CrossFit Open 14.2/15.2 2 Rounds in 3 min of 10 OHS (95/65) 10 C2B Pullups  Scaled: 2 Rounds in more »

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CrossFit WOD 1/31/17

DON’T FORGET TO SIGN UP FOR THE CF OPEN!!!! Strength: Clean EMOM: EMOM for 5 min: 1 Power Clean 1 Squat Clean **pick a load and stay with it Rest 2 min Every other min for 12 min 1 Squat more »

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CrossFit WOD 1/30/17

Skill: Handstand Push-up Practice WOD: 5 RFT of: 3 Muscle-ups / 5 C2B / 7 Pullups 6 HSPU / Inverted Box / Hand Release 9 Box Jumps (30/24)(24/20)(20/12) 12 Alternating Pistols / 24 Air Squats 25 Double Unders / 50 more »

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CrossFit WOD 1/28/17

WOD: Chipper for time: 100 Double Unders / 300 singles 90 Wall Balls (20/14)(14/12)(12/10) 80 Sit ups 70 Air Squats 60 Box Jumps (24/20) 50 Pull ups 40 Walking Lunges 30 HSPU / Inverted Box PU  20 Snatches (135/85)(95/65)(65/35) 10 more »

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CrossFit WOD 1/27/17

Strength: Deadlift Warmup sets: 1×10, 2×5 Work sets: 5x3reps WOD: 5RFT 5 Deadlifts (275/185)(225/135)(135/85) 10 Burpees CrossFit Games Open 2017 is here!!!! We are encouraging all Unit 2 CF students to register for the CF Open. This is like a more »

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CrossFit WOD 1/26/17

Skill: Pull-up Complex WOD: 2 RFT of Run 400m 50 Air Squats  Run 400m 50 Push-ups **Advanced- Hand Release

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CrossFit WOD 1/25/17

Strength: Snatch Warmup sets: 2×5, 1×3 Work sets: 5×2 reps WOD: 20 min alt EMOM 15 Power Snatches (75/55)(65/45)(45/35) Burpees (10/8/6)

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CrossFit WOD 1/24/17

Skill: Double Under Practice WOD: 2 rounds, 1 min per station Air Squat Push Up Pull up Box Jump (24/20) Row Cal Double Unders (everyone tries doubles) Burpees  Sit ups Rest 1 min

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CrossFit WOD 1/23/17

Strength: Front Squat Warmup sets: 1×10, 2×5 Work sets: 3×3, 2×1 WOD: AMRAP in 20 min of: 5 Med ball cleans  5 Wall Balls Run 100m 10 Med Ball cleans  10 Wall Balls  Run 100m 15 Med Ball Cleans  15 more »

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CrossFit WOD 1/21/17

WOD: For time: 5 rounds of: 5 Pull ups / banded 10 Pushups 15 Squats 4 rounds of: 10 HSPU / Inverted Box PU 20 KB Swings (70/53)(53/44)(44/35) 3 rounds of: 15 Box Jumps (30/24)(24/20)(20) 15 Toes to Bar / more »

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