Month: March 2017

4/1/17

WOD: 4 RFT of: Run 800m 20 Pull-ups 30 Sit-ups 40 Push-ups 50 Squats

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CrossFit WOD 3/31/17

Strength: Back Squat Warmup sets: 1×10, 1×8, 1×5 Work sets: 3×3, 2×1 WOD: 2 rounds for time: Sprint 100m 25 Kettlebell Swings (70/53)(53/44)(44/35) Sprint 100m 25 Box jumps (24/20) Sprint 100m 25 KB SDLHP (70/53)(53/44)(44/35) Sprint 100m 25 Burpees

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CrossFit WOD 3/30/17

Strength: Clean EMOMs: EMOM for 5 min 2 Power Clean 1 Squat Clean **pick a light load and stay with it Rest 2 min Every other min for 12 min 3 squat cleans  **start heavier than 1st EMOM and add more »

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CrossFit WOD 3/29/17

Skill: Pull-up Practice and Progression WOD: “Nicole” AMRAP in 20 min of: 400m Run Max Rep Pull-ups / banded pullups **every time you drop from the bar Run 400m before continuing Pull-ups **Score is total pull-ups completed in all rounds

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CrossFit WOD 3/28/17

Strength: Jerk from rack Warm-up sets: 2×5, 1×3 Work sets: 3×2 reps, 3×1 rep WOD: Death by Hang Cleans & Wall Balls Within the 1st minute complete: 1 Hang Clean AND 1 Wall Ball -Add 1 rep each exercise every more »

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CrossFit WOD 3/27/17

Strength: Speed pulls (banded pulls) 5×1 @ 75% 2×1 @ 80% 1×1 @ 85% 1xAMRAP w/ 60% (unbanded normal) WOD: 5 RFT 7 Muscle-Ups / 8 C2B / 10 Pull-ups  21 SDLHP (95/65)(75/55)(55/35) **Ring Muscle-Ups

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CrossFit WOD 3/25/17

WOD: “JENNIFER” AMRAP in 26 min of: 10 Pull-ups / banded 15 KB Swings (53/44)(44/35)(35/20) 20 Box Jumps (24/20) “Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a more »

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CrossFit WOD 3/24/17 The OPEN 17.5

17.5 is here and The Open is coming to a close. This will be our last Friday Night Lights event this evening at 5ish. Please everyone that can come do so. Let’s push everyone through the last workout and follow more »

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CrossFit WOD 3/23/17

The CrossFit Open is coming to a close this week with 17.5, so this will be our last week of an Active Recovery WOD. We will be back to our normal programming as of Monday 3/27/17. Warm-up: Run/Row 400m  30 more »

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CrossFit WOD 3/22/17

STRENGTH: Strict Press Warm-up sets- 1×10, 2×5 Work sets- 2×3, 2×2, 2×1 WOD: Alternating EMOM for 20 min of: Odd- 15 DB Push Press (50/30)(35/20)(15/10) Even- Double Unders (50)(30)(15)

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