CrossFit WOD
“Cindy”
AMRAP – 20:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
Month: March 2014
CrossFit WOD
Open WOD 14.5
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Burpee
-or-
21-18-15-12-9-6-3 For Time:
– KB Swing (32kg/20kg)
– Burpee
Categories
2014-03-29
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.
CrossFit WOD
3RM – 12:00
– Deadlift
Ladder – 8:00
– 1, 2, 3… Power Clean (135#/95#)
– 1, 2, 3… Pullup
CrossFit WOD
Skill – 10:00
– Bar Muscle Up
Four Rounds:
– :45 Lunge/:15 Rest
– :45 Left Plank/:15 Rest
– :45 Right Plank/:15 Rest
– :45 Double Under/:15 Rest
– :45 Mountain Climber/:15 Rest
CrossFit WOD
EMOM – 20:00
– Odd: 12 Wall Ball
– Even: 6 Ring Dip
CrossFit WOD
EMOM – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
AMRAP – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
Categories
2014-03-22
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.
CrossFit WOD
Heavy Single – 15:00
– 1 Hang Power Clean + 1 Hang Squat Clean
Five Rounds w/ 1:00 Rest:
– 3 Heavy Clean and Jerk
– 6 Knees to Elbow