CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 3:00 Rest
AMRAP – 6:00
– 5 Russian KB Swings
– 5 Box Jumps (20″/16″)
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 1:30 Rest
*Hold splits within 3-5 seconds.
Month: January 2013
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
Six Rounds:
– 5 Push Presses @ 60% of 1RM
– 5 Front Squats
– 10 Pullups
– 2:00 Rest
Endurance WOD
Run/Row
– 5k @85% 5k Time Trial Pace
CrossFit WOD
Tabatas
– Rower (Calories)
– Pushups
– KB Swings (24kg/16kg)
– Situps
*1:00 rest between stations.
Mobility WOD
Three Rounds:
– :30 Single KB OH Hold (each arm)
CrossFit WOD
AMRAP – 6:00
– 3 Unbroken Strict Pullups
Three Rounds For Time:
– 8 Power Snatch (95#/65#)
– 13 Box Jumps (24″/20″)
Endurance WOD
Ten to Twelve Rounds:
– 200m Run
– 2:00 Rest
CrossFit WOD
AMRAP – 10:00
– Max Double Unders
*Begin every minute with 5 burpees.
CrossFit WOD
EMOM – 12:00
Odd Minutes
– 5 Deadlift @ 60% of 1RM
Even Minutes
– 6 Pushups
– 9 Mountain Climbers (each)
– 12 Air Squats
Mobility WOD
Three Rounds
– :30/:45/1:00 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for 1:00 if you already completed :45 holds.
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
Categories
2013-01-12
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
Members should bring a friend!
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Power Cleans
– 6 Toes to Bar (6)
– 12 Wall Ball (12)
– 2:00 Rest
*Drop barbell from the top. Add weight between rounds.
Endurance WOD
Time Trial
– 5k Run/Row
CrossFit WOD
Three Rounds For Time:
– 50/40/30 Russian KB Swings (24kg/16kg)
– 40/30/20 Box Jumps (24″/20″)
– 30/20/10 Hand Release Pushups
*Step down on box jump.