MEDIA

04-24-14 CrossFit WOD

Posted by on Apr 23, 2014 in WOD | Comments Off


Announcements

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Make sure you are reserving classes and
signing in before classes start!

Main – CrossFit

View Public Whiteboard

(No Measure)

3 min mobility squat

8 min

5 wall squats
10 ball squats
15 squats
5 wall balls

Back Squat (5-4-3-2-2-2-2-2)

20 min TC

Metcon (AMRAP – Rounds and Reps)

AMRAP: 8 min

8 Push Press (115/80)
10 Wall balls (20/14)

04-23-14 CrossFit WOD

Posted by on Apr 22, 2014 in WOD | Comments Off


Announcements

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Make sure you are reserving classes and
signing in before classes start!

Main – CrossFit

View Public Whiteboard

(No Measure)

1 min burpees
1 min KB snatch’s
1 min box jumps
1 min floor jumps
2 min DU’s

Max height box jump (Find your max)

Record your highest box jump

Metcon (Time)

4 RFT: 15 min TC

10 Burpee Box Jumps (30/24)
12 Alt KB Snatch from floor (53/35)

04-22-14 CrossFit WOD

Posted by on Apr 21, 2014 in WOD | Comments Off


Announcements

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Make sure you are reserving classes and
signing in before classes start!

Main – CrossFit

View Public Whiteboard

(No Measure)

4 min shoulder mobility w/ ball

6 min

5 judo push-ups
5 wall ball shots
5 pass throughs
10 squats on med ball

Metcon (AMRAP – Rounds)

EMOM: 20 min

6 alt L/R wall ball push-ups
10 wall balls, 20/14

Floor Press (Find 3R max)

Must have spotter at all times

04-21-14 CrossFit WOD

Posted by on Apr 20, 2014 in WOD | Comments Off

Announcements

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Make sure you are reserving classes and
signing in before classes start!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

4 min shoulder/scap mobility for OH pos

10 kipping swings
20 DU’s
5 clean and jerks

Clean (Find your 3R max)

10 min TC

Metcon (Time)

AQAP: 25 min TC

41 C2B Pullups
21 Clean and Jerks (115/75)
1000M Row

*First to finish C&J go to rowers. If
rowers are full, 200 DU.

04-19-14 CrossFit WOD

Posted by on Apr 18, 2014 in WOD | Comments Off


Announcements

Saturday 4/19 is the last day to get your
body composition measurements in the
bod pod. Testing will be done from 8:30am
to 10:30am. Just show up to get tested.

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Listen you your body. You don’t always
have to push it. Remember you are here
to train!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 burpees
8 KB snatch’s
10 OH squats
5 hang squat cleans
20 DU’s

Metcon (Time)

20-15-10-15-20

OH squats, 115/75
Sit-ups

*then*

9-7-5
Hang squat clean, 115/75
Strict pull-up

*then*

200 DU’s
40 KB snatch’s, 53/35
30 burpees

04-18-14 CrossFit WOD

Posted by on Apr 17, 2014 in WOD | Comments Off

Announcements

Saturday 4/19 is the last day to get your
body composition measurements in the
bod pod. Testing will be done from 8:30am
to 10:30am. Just show up to get tested.

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Listen you your body. You don’t always
have to push it. Remember you are here
to train!

Main – CrossFit

View Public Whiteboard

(No Measure)

4 min

Thoracic/Shoulder mobility
*work on improving overhead position
for snatch and OH squats

EMOM 8 min

Evens – 15 Snatch’s
Odds – 15 OH squats

Metcon (Time)

4 RFT: 8 min TC

5 Shoulder to Overhead, 155/105
10 Mad Russians, 20/14

Overhead Squat (Find your 3R max)

10 min TC

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

04-17-14 CrossFit WOD

Posted by on Apr 16, 2014 in WOD | Comments Off

Announcements

Saturday 4/19 is the last day to get your
body composition measurements in the
bod pod. Testing will be done from 8:30am
to 10:30am. Just show up to get tested.

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Listen you your body. You don’t always
have to push it. Remember you are here
to train!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

8 min

10 KB swings
5 judo push-ups
10 KB SDLHP
5 pass through w/ pvc
20 DU’s

4 min banded shoulder mobility

Sumo Deadlift High Pull (Find your 1RM)

12 min TC

Metcon (Time)

5 RFT: 15 min TC

50 DU’s
20 SDLHP

04-16-14 CrossFit WOD

Posted by on Apr 15, 2014 in WOD | Comments Off

Announcements

Saturday 4/19 is the last day to get your
body composition measurements in the
bod pod. Testing will be done from 8:30am
to 10:30am. Just show up to get tested.

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Listen you your body. You don’t always
have to push it. Remember you are here
to train!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

10 KB swings
5 T2B
15 DU’s

*practice rope climbs or foot locks

Metcon (Time)

AQAP: 18 min TC

10 Rope Climbs
20 KB Swings (53/35)
30 Toes to Bar
40 Ring Rows
30 Toes to Bar
20 KB Swings (53/35)
10 Rope Climbs

NM: Metcon (No Measure)

10-8-6-4-2

Barbell row, 105/75
Good mornings, 105/75

04-15-14 CrossFit WOD

Posted by on Apr 14, 2014 in WOD | Comments Off

Announcements

Saturday 4/19 is the last day to get your
body composition measurements in the
bod pod. Testing will be done from 8:30am
to 10:30am. Just show up to get tested.

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Listen you your body. You don’t always
have to push it. Remember you are here
to train!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

10 squats w/ high elbows
10 med ball cleans
5 hang cleans
3 jerks

Metcon (Time)

4 RFT:

10 C2B Pullups
5 Front Squats (155/105)

Metcon (Weight)

Work you way up to your max weight for
the following complex.

5 hang pwr cleans
3 front squats
1 jerk

04-14-14 CrossFit WOD

Posted by on Apr 13, 2014 in WOD | Comments Off

Announcements

Saturday 4/19 is the last day to get your
body composition measurements in the
bod pod. Testing will be done from 8:30am
to 10:30am. Just show up to get tested.

Monthly Challenge: Push-ups (chest to
floor and full lock out)

04/01 – 30 day plank challenge starts

EVENTS:
05/03 – Olympic Lifting workshop

GYM RULE:
Listen you your body. You don’t always
have to push it. Remember you are here
to train!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

10 alt split jerks
10 KB swings
10 jumping pull-ups

Split Jerk (Find your 2R Max)

15 min TC

Metcon (Time)

AMRAP: 10 min

10 KB Swings (70/53)
10 pullups

Beginner WOD:

5 RFT:

10 KB swings
10 pull-ups

Supplemental work: (optional)

8x40m Buddy Carrys
10×3 Back Squat, 60% 1RM

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