CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
Month: January 2014
We will have normal hours and class times.
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 5 Front Squats @ 70-75% of 1RM
Five Rounds w/ 2:00 Rest
– 5 Push Press @ 70-75% of 1RM
– 10 Box Jumps
– 15 Heavy OH KB Swings
Categories
2014-01-18
Join us Friday night and Saturday for Lone Survivor Movie & “Murph” WOD.
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.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
“Murph”
For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run
Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of “Cindy” (5 pullups, 10 pushups and 15 squats). Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.
CrossFit WOD
Good OH Position in OH Squat
1. 1RM – 15:00
– Hang Squat Snatch
-or-
2. 1RM – 15:00
– Power Snatch
Ten Rounds w/ 1:00 Rest
– 5 Clean, Catch, Squat
– 5 Pullups
– 5 Burpees
CrossFit WOD
Two Rounds w/ 2:00 Rest
AMRAP – 5:00
– 5 Deadlifts (135#/95#)
– 5 Squat Thrusts
– 10 Wall Ball (20#/14# @ 10’/9′)
2:00 Rest
AMRAP – 5:00
– 5 Wall Ball (20#/14# @ 10’/9′)
– 5 Pushups
– 10 Deadlift (135#/95#)
CrossFit WOD
AMRAP – 20:00
– 3 Power Clean (155#/105#)
– 6 Pullups
– 9 Box Jumps w/ Step Down (24″/20″)
CrossFit WOD
Ladder – 10:00
– Burpee
– KB Swing
5:00 Rest
Ladder – 10:00
– Burpee
– KB Swing
CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Standing Press
AMRAP – 3:00
– Thruster (95#/65#)
Categories
2014-01-11
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.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
Join us next Friday night and Saturday for Lone Survivor Movie & “Murph” WOD.
CrossFit WOD
Good Front Rack and Squat Depth
1. 3RM – 15:00
– TnG Hang Squat Clean
-or-
2. 3RM – 15:00
– TnG Power Clean
Six Rounds
– 5 Unbroken Front Squat
– 10 Ring Dips