CrossFit WOD 5/15/17

Strength:
Advanced:
5 sets of:
1 Power Snatch then 3 Snatch Balance

Beginner/Intermediate:
5 sets of:
1 Power Snatch to 3 OHS

WOD:
7 rounds for time of:
7 Power Snatches (115/85)(95/65)(75/45) 7 OHS (115/85) (95/65) (75/45)
7 T2B / K2E / Toes to Kettlebell

Posted in Workout of Day

Half Day for Mother’s Day

On 5/14/17 for Mother’s Day we will be closing at 1pm so all employees may spend some time with their mother’s or wives.

Posted in News, Workout of Day

CrossFit WOD 5/13/17

WOD:
“WOOD”
5 RFT
Run 400m
10 Burpee Box Jumps (24/20)(20)
10 Sumo DLHP (95/65)(65/45)
10 Thrusters (95/65)(65/45)
Rest 1 min btwn rounds

“Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.”

Posted in Workout of Day

CrossFit WOD 5/12/17

Strength:
Snatch complex
7 sets of:
1 Hang Power Snatch + 1 OHS + 1 Power Snatch + 1 OHS

WOD:
4 cycles of:
In 3 min complete:
400m run then
Max reps of OHS
(135/95) (115/75) (95/55)
**Rest 1 min btwn cycles

Posted in Workout of Day

CrossFit WOD 5/11/17

Strength:
Deadlift
Warmup- 1×10, 1×8, 1×5
Work sets- 3×3, 3×1 

WOD:
Tabata Deadlift 
(using 60% of the highest 1 rep set you accomplished TODAY)
(score is total)

Rest 2 min

Tabata Box Jumps 
(30/24in) (24/20in) (20/12in)
(score is total)

Rest 2 min

Tabata Sit ups
(score is total)

Posted in Workout of Day

CrossFit WOD 5/10/17

Strength:
Squat Cleans 
Warm-up sets: 2×5, 1×3
Work: establish 1RM

WOD:
Every other min for 20 min (10 sets) 
3 Cleans (alternate sets btwn squat and power)
2 Front Squat
1 Jerk
10 Air Squats

Posted in Workout of Day

CrossFit WOD 5/9/17

Skill:
Pull-up and Bar Muscle-up Progression

WOD: (25 min)
AMRAP in 25 min of:
Run 400m
10 Push-ups (Hand release/regular)
7 Bar Muscle Ups /10 C2B Pull-ups /15 Pull-ups
5 Burpees

Posted in Workout of Day

CrossFit WOD 5/8/17

Strength:
Warmup sets:
1×5 Strict Press
1×5 Push Press
1×5 Split Jerk

Push Complex
5 sets of:
3 Strict Press + 2 Push Press + 1 Split Jerk
*increase the weight every set as long as the previous set’s movements were done correctly and efficiently

WOD:
3 RFT of:
50 Double Unders / 150 singles
40 Sit-up
30 Med Ball Cleans (20/14)(14/12)(12/10)
20 Pull-ups (C2B) (Pull-ups) (banded)
10 Handstand Push-ups / HSPU on box

Posted in Workout of Day

CrossFit WOD 5/6/17

WOD:
For time:
50-40-30-20-10
Wall Balls (20/14)(14/12)(12/10)
Box Jumps (24/20)

Posted in Workout of Day

CrossFit WOD 5/5/17

Strength:
15 min Snatch EMOM
Min 0-5 Power Snatch x3
Min 5-10 Squat Snatch x1 Power Snatch x1
Min 10-15 Squat Snatch x1

WOD:
3 RFT of:
Run 400m
30 OHS (75/55)(65/45)(45/35)
20 Pull ups / banded

**Do not drop weights or empty bars. Control it back to the ground. 

Posted in Workout of Day