CrossFit WOD
Three Rounds For Time:
– 10 C2B Pullups
– 15 Push Presses (95#/65#)
– 20 BB Lunges (95#/65#)
*Barbell on your back for lunges, 20 total.
For Time:
– 4:00 Front Plank on Rings
– 1k Run
*Accumulate 4:00. Resting does not count towards 4:00.
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Burpees
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Double Unders
CrossFit WOD
A. EMOM – 6:00
– 3 Front Squats at @ 20X1
*50-60% 1RM. Clean from Floor
B. EMOM – 12:00
– Odd: 10 Russian KB Swings (32kg/24kg)
– Even: 5 HSPU
C. Three Rounds For Time:
– 25 Wall Ball (20# @ 10’/14# @ 9′)
– 1 Lap Bear Crawl
*Start a your wall ball station, crawl to one wall, crawl to the opposite wall, and back to your station. Start and stop at the pullup rig.
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
“Nancy”
Five Rounds For Time:
– 400m Run
– 15 OH Squats (95#/65#)
CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerk (135#/95#)
CrossFit WOD
1RM – 15:00
– Front Squat
1RM – 15:00
– Press
1RM – 15:00
– Deadlift