WOD

Here is your CrossFit Workout Of the Day (WOD)

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

04-11-14 CrossFit WOD

Posted by on Apr 10, 2014 in WOD | Comments Off

Announcements

No classes this Sat/Sun 4/12 and 4/13.
We will have 7-8 athletes competing in the
Spring Showdown. Please come out and
show your support!

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

04/01 – 30 day plank challenge starts

SCHEDULE UPDATES:
By popular demand, the 7am class will
be starting 6:45am as of 4/13 on M/W/F.
The 5:45am class will soon be moving to
5:30am. Stay tuned for start date.
If you have any issues with these changes,
please let us know.

EVENTS:

05/03 – Olympic Lifting workshop

GYM RULE:

Scale your workouts appropriately!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

EMOM 5 min

3 wall balls
2 box jumps
3 push press
2 SDLHP

*then*

Run 800m

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (Time)

Bonus :-)

04-10-14 CrossFit WOD

Posted by on Apr 9, 2014 in WOD | Comments Off

Announcements

No classes this Sat/Sun 4/12 and 4/13.
We will have 7-8 athletes competing in the
Spring Showdown. Please come out and
show your support!

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

04/01 – 30 day plank challenge starts

SCHEDULE UPDATES:
By popular demand, the 7am class will
be starting 6:45am as of 4/13 on M/W/F.
The 5:45am class will soon be moving to
5:30am. Stay tuned for start date.
If you have any issues with these changes,
please let us know.

EVENTS:

05/03 – Olympic Lifting workshop

GYM RULE:

Scale your workouts appropriately!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

3 min mobility squat

50 squats

Practice HSPU and strict pull-ups and
set up any regressions.

Power Snatch (7R EMOM 5M)

After the 5 min you have 7 min to max out
your snatch

Metcon (Time)

AMRAP: 20 min

10 strict HSPU
20 strict pull-ups
30 jumping alternating lunges

04-09-14 CrossFit WOD

Posted by on Apr 8, 2014 in WOD | Comments Off


Announcements

No classes this Sat/Sun 4/12 and 4/13.
We will have 7-8 athletes competing in the
Spring Showdown. Please come out and
show your support!

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

04/01 – 30 day plank challenge starts

SCHEDULE UPDATES:
By popular demand, the 7am class will
be starting 6:45am as of 4/13 on M/W/F.
The 5:45am class will soon be moving to
5:30am. Stay tuned for start date.
If you have any issues with these changes,
please let us know.

EVENTS:

05/03 – Olympic Lifting workshop

GYM RULE:

Scale your workouts appropriately!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

DU/TU practice

Metcon (Time)

Partner WOD – 20 min TC

200 – 2 push-up burpees

Every time your partner does a burpee,
you will do 2 box jumps

Hang Power Clean (5-5-3-3-3-1-1-1-1)

04-08-14 CrossFit WOD

Posted by on Apr 7, 2014 in WOD | Comments Off

Announcements

No classes this Sat/Sun 4/12 and 4/13.
We will have 7-8 athletes competing in the
Spring Showdown. Please come out and
show your support!

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

04/01 – 30 day plank challenge starts

SCHEDULE UPDATES:
By popular demand, the 7am class will
be starting 6:45am as of 4/13 on M/W/F.
The 5:45am class will soon be moving to
5:30am. Stay tuned for start date.
If you have any issues with these changes,
please let us know.

EVENTS:

05/03 – Olympic Lifting workshop

GYM RULE:

Scale your workouts appropriately!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

HSPU and pistol practice

Shoulder Press (5-3-1)

10 min TC

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

10 strict knees-to-elbows
20 alt pistols
10 HSPU

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