Month: December 2017

CrossFit WOD 12/30/17

WOD: “HAPPY NEW YEAR” For time: 5 rounds of: 5 Pull ups / banded 10 Pushups 15 Squats 4 rounds of: 10 HSPU / Inverted Box PU 250m Row 3 rounds of: 15 Box Jumps (30/24)(24/20)(20) 400m Run 2 rounds more »

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CrossFit WOD 12/29/17

No 6am class this morning Friday 12/29. All other classes as usual. We apologize guys but with the end of the year and ALL of our instructors traveling to visit family for the holidays we have had to cancel a more »

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CrossFit WOD 12/28/17

Skill: Pull-ups progression and practice WOD: AMRAP in 18 min of: 4 Bar Muscle Ups / 6 Pull ups 8 Power Snatches (115/75)(95/55)(65/35) 16 Box Jumps (24/20)

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CrossFit WOD 12/27/17

**We apologize but due to a last minute emergency 6am class will be canceled this morning 12/27/17. All other classes as scheduled and 6am will resume on Thursday 12/28/17. We apologize for the inconvenience. Strength: Warm-up sets: Back Squat – more »

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CrossFit WOD 12/23/17

WOD: “Bulger” 10 RFT Run 100m 7 C2B Pullups / 10 Pullups 7 Front Squats (135/85)(115/65)(75/35) 7 HSPU / Inverted Box PU

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CrossFit WOD 12/22/17

Strength: Overhead Squat Warmup sets: 1×10, 2×5 Work sets: 3×3, 3×1 WOD: 12-9-6-3 Snatch (135/85)(95/65)(65/35) Toes to bar / knees to elbow / toes to KB  Run 200m btwn sets (12,9,6,3)

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CrossFit WOD 12/21/17

Skill: Pistol Practice and Progression WOD: 3x AMRAP in 4 min of: 5 HSPU / Inverted Box PU  10 Alternating Pistols / 15 Squat Jumps  20 Double Unders / 40 singles Rest 1 min btwn rounds

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CrossFit WOD 12/20/17

Strength: Warmup sets: Strict press- 1×10, 2×5 10 min Every other minute 1 Strict Press  2 Push Press 1 Strict Press **add weight as possible but keep the strict presses strict WOD: “Spealer vs. Khalipa” 1 Clean & Jerk (135/85)(95/55)(65/35) more »

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CrossFit WOD 12/19/17

Strength: Sumo Deadlift Warmup sets: 1×10, 2×5 Work sets: 3×3, 3×1 WOD: 21-18-15-12-9-6-3 SDLHP (95/65)(75/55)(65/35) Push Jerk EMOM Burpees (4/3/2)

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CrossFit WOD 12/18/17

Strength: Bear Complex 1 rep =  Power Clean Front Squat Push Press Back Squat  Push Press (from back) 5 sets x 5 reps **complete all reps (5) without dropping the bar,  touch and go on the power cleans.  WOD: For more »

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