CrossFit WOD
EMOM – 10:00
– 2 Clean and Jerks
EMOM – 10:00
– 20 Russian KB Swings
Endurance WOD
Time Trial
– 10k Run/Row
Month: January 2013
CrossFit WOD
Five Rounds:
– Max Strict Pullups @ 31X1
– 2:00 Rest
For Time:
– 100 Burpees
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
“Elizabeth”
21-15-9 RFT:
– Squat Cleans (135#/95#)
– Ring Dips
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Team/Partner WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
CrossFit WOD
Death by Pullups
AMRAP – 10:00
– 5 Pushups
– 10 Situps
– 15 Air Squats
Endurance WOD
Run/Row
– 8k @ 85% 5k Time Trial
Categories
2013-01-24
CrossFit WOD
AMRAP 20:00
– 4 Power Cleans (165#/105#)
– 400m Run
Mobility WOD
Plank Hold on Rings
Three Rounds:
– :30/:45/1:00 Hold
CrossFit WOD
EMOM – 10:00
– 3 Strict Presses
7:00 Ladder w/ Patner
– Burpee
*P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Three Rounds:
– 800m Run/Row
– 2:30 Rest
*Hold within 3-5 seconds.
Mobility WOD
Three Rounds:
– :30 Double KB OH Hold
Note: Generate torque and stability with shoulder flexion (reaching overhead) and external rotation (thumbs pointing back).
CrossFit WOD
Backwards “Fran”
9-15-21
– Thrusters (95#/65#)
– Pullups