Month: May 2017

CrossFit WOD 5/31/17

Strength: Deadlift  Warm-up- 1×10, 1×8, 1×5  Work sets- 2×3, 2×1, 1xBurnout w/ 70% of heaviest weight from sets of 1 WOD: AMRAP in 20 min 400 m Run  30 Deadlifts (225/185)(185/135)(135/95) 30 Burpees  30 Pull-ups / banded  200 m Run  more »

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CrossFit WOD 5/30/17

Skill: Handstand pushup Progression and practice WOD: For time Run 400m 21 KB Swings (70/53)(53/44)(44/35) 12 Handstand Push Ups / 45/25lb Plates / Hands on Ground / “21” Inverted Box Pushups Beginner -3 rounds Intermediate -4 rounds Advanced -5 rounds

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CrossFit WOD 5/29/17

Unit 2 is only open for the WOD starting at 11am, come join. Happy Memorial Day! Let us always remember, not just today, but everyday the men and women who have sacrificed their lives for the freedom we take for more »

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Memorial Day Murph WOD and Potluck

On Monday May 29 MEMORIAL DAY the CrossFit Program is invited to join us at 11am for the traditional “MURPH” WOD followed by a Potluck. If you plan on attending and staying for food and drinks please bring a dish more »

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CrossFit WOD 5/27/17

WOD: For time: Overhead walking Lunge (down&back) 21 Box jumps (30/24) (24/20) (20/12) 21 KB Swings (70/53) (53/44) (44/35) 21 T2B / K2E / Toes 2 KB Overhead WL 15 Box Jumps 15 KB Swings 15 T2B  Overhead WL 9 more »

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CrossFit WOD 5/26/17

Strength: Snatch Complex 1 Power Snatch 1 OHS 1 Hang Squat Snatch 1 OHS  **do not drop the bar to complete 1 rep 5 sets x 2 reps  WOD: For time: 9 Snatches (135/85)(95/55)(65/35) Run 400m 15 Snatches Run 400m more »

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CrossFit WOD 5/25/17

Strength: Push Press Warm-up sets – 1×10, 2×5 Work sets – 5×3 WOD: 4 min AMRAP 10 Push Press  10 Front Rack Reverse Lunges (95/65)(75/55)(45/35) Rest 1 min 4 min AMRAP 10 Burpees 10 HSPU Rest 1 min 2 min more »

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CrossFit WOD 5/24/17

Strength:  DeadLift  Warmup sets- 1×10, 1×8, 1×5  Work sets- 3×3, 2×1, 2×3  WOD: “Air Force” For time: 20 Thrusters 20 SDLHP 20 Push Jerks 20 OHS 20 Front Squats (95/65)(75/55)(45/35) **EMOM complete 4 Burpees

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CrossFit WOD 5/23/17

Strength: Hyperfit Pull-up Complex 2 rounds through WOD: CF OPEN 12.4/13.3 (modified) AMRAP in 20 min 150 Wall Balls (20/14) (14/12) (12/10) 90 Double Unders / 180 Singles 30 Muscle-ups / 30 C2B / 30 Pull-ups 

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CrossFit WOD 5/22/17

Strength: Squat Clean Warm-up sets: 3×5 Work sets: 3×3, 2×1 WOD: For Time: 1000m Run (out the door across 6th st and back) 100 Pushups 10 Squat Cleans (225/135)(185/105)(135/75) 1000m Run 

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