CrossFit WOD
3RM – 10:00
– 3 Standing Press
For time:
– 50 Double Unders
– 10 Burpees
– 40 Double Unders
– 10 Burpees
– 30 Double Unders
– 10 Burpees
– 20 Double Unders
– 10 Burpees
– 10 Double Unders
– 10 Burpees
Month: April 2014
CrossFit WOD
1RM – 8:00
– Power Clean
*Warmup to 50% 1RM before starting the clock.
AMRAP – 8:00
– Power Clean @ 90% or 1RM
Important Announcement: Due to impending inclement weather The Boneyard will be closed this evening (Tuesday). As of now, we will have morning classes on Wednesday. Check Wednesday’s website post for an update right before heading to the gym in the morning.
CrossFit WOD
Skill – 10:00
– Rope Climb
Five Round w/ 2:0 Rest
– 8 Rear Foot Elevated Split Squat @ 3010
– Max Hold Side Plank (both sides)
*Build to heaviest set on split squat.
Three Rounds w/ 3:00 Rest:
– 1:00 Rower for Calories
CrossFit WOD
1RM – 10:00
– Weighted Dip
-or-
1RM – 10:00
– Weighted Pullup
-then-
Sorensen Test
Finisher:
21-18-15-12-9 Reps For time:
– KB Swings (24kg/16kg)
– Pushups
Categories
2014-04-26
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
AMRAP – 20:00
– 20 Thrusters (135#/95#)
– 20 Pullups
– 20 Burpees
CrossFit WOD
Five Rounds w/ 1:30 Rest
– 4 Back Squat @ 30X1
– 8 Dead Bugs (each leg)
Five Rounds w/ 1:30 Rest
– 6 Rear Leg Elevated Split Squat
– 10 Ring Rows
CrossFit WOD
Four Rounds For Time:
– 15 Deadlifts – (185#/135#)
– 15 Ring Dips
– 15 Situps
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 20 OH Lunges (45#/25#)
– 10 Pullups
– 10 Toes to Bar
– 20 Box Jumps (24″/20″)
– 40 Double Unders
*Total lunges. Step down on box jump.
CrossFit WOD
Three Rounds w/ 10:00 Rest:
– 200m Run
– 15 KB Swings (32kg/24kg)
– 25 Burpees
– 15 KB Swings (32kg/24kg)
– 200m Run