Month: November 2017

CrossFit WOD 11/30/17

Skill: Pistol Practice and Progression WOD: 3 RFT of: 20 Alternating Pistols / 40 air squats 15 lateral over bar Burpees  10 Thrusters (135/95)(95/65)(65/45)

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CrossFit WOD 11/29/17

Strength: Sumo Deadlift  Warmup sets: 1×10, 2×5, Work sets: 3×3, 3×1 WOD: Every 3 min complete 2 rounds of: 4 Deadlift (315/215)(275/175)(185/85) 4 Box Jumps (30/24)(24/20)(20) *add 2 reps to each exercise every round *continue until you can no longer more »

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CrossFit WOD 11/28/17

Strength: Strict Press Warmup sets: 1×10, 2×5, Work sets: 5×3 reps WOD: For time: 50 Wall Balls (20/14)(14/12)(12/10) Run 400m 50 Push-ups Run 400m 50 Push Press (65/55)(55/45)(45/35) Run 400m 50 Air Squats Run 400m

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CrossFit WOD 11/27/17

Strength: 5 sets of: Hulk Complex 5 Deadlift  5 Hang Power Clean 5 Front Squats 5 Push Press 5 Back Squat *completed without dropping the bar *increase weight each set as possible *rest 2-3 min btwn sets WOD: CrossFit Open more »

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CrossFit WOD 11/25/17

WOD: “Omar” For time: 10 Thrusters (95/65)(65/45)(45/35) 15 Bar-facing burpees 20 Thrusters 25 Bar-facing burpees 30 Thrusters 35 Bar-facing burpees “U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, more »

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CrossFit WOD 11/24/17

**Reminder that there is no 6am class and no evening classes today. The gym closes at 1pm. Noon class is the only CF class for the day. Gym opens at 930. Skill: Double Under Practice WOD: For time: Run 400m more »

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CrossFit WOD 11/22/17

Strength: CrossFit Total 1: -10 min to Establish highest 1 rep Back Squat -10 min to Establish highest 1 rep Shoulder Press -10 min to Establish highest 1 rep Deadlift WOD: Diane loves Burpees 21-15-9 reps for time of: Deadlift more »

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11/21/17

Strength: Floor Press Warm-up sets: 1×10, 1×8 Work sets: 5×5 WOD: 5 RFT Run 200m 20 Hand Release Push-ups / Push-ups  20 Box Jumps (30/24)(24/20)(20)

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CrossFit WOD 11/20/17

Strength: CF Olympic Weightlifting Total Snatch: Warm-up: 2×5, 2×3 Work sets: 3 attempts at a 1RM Clean & Jerk: Warm-up: 2×5, 2×3 Work sets: 3 attempts at a 1RM WOD: “Grace” Clean & Jerk 30 reps for time (135/95)(95/65)(75/55)

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CrossFit WOD 11/18/17

WOD: “Lumberjack 20” 20 Deadlifts (275lbs/185lbs) Run 400m 20 KB swings (2pood/1.5pood) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 DB Squat more »

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