CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Standing Press
AMRAP – 3:00
– Thruster (95#/65#)
Category: CrossFit
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
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Handstand Pushup
– 10 Russian KB Swing
– 20 Double Under
CrossFit WOD
Deadlift > 1.5/1.25 x BW
1. EMOM – 20:00
– Odd: 1.1.1.1 Deadlift @ 70-75%
– Even: Max Strict Pullups
-or-
2. EMOM – 20:00
– Odd: Max Strict Pullups
– Even: 3 Deadlifts @ 40X1
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
CrossFit WOD
1RM – 12:00
– Front Squat
1RM – 8:00
– Push Press
Four Rounds
– 10 Double KB Lunges (total)
– 10 Toes to Bar
*Hold KBs in front rack.
CrossFit WOD
Ten Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
CrossFit WOD
AMRAP – 20 Minutes:
– 5 Deadlifts (225#/155#)
– 5 Pullups C2B
– 5 HSPUs
– 10 KB Swings (24kg/16kg)
– 10 Overhead Lunges (45#/25#)
– 10 Ball Slams
Join us on New Year’s Day at 5 or 6 p.m. for the first workout of 2014! We will resume regular hours on Thursday. Happy New Year! A big thanks to all of our members and visitors for a memorable 2013. We wish you the best of good health in 2014!
Word of the Month
in·teg·ri·ty noun \in-ˈte-grə-tē\
– the quality of being honest and fair
– the state of being complete or whole
CrossFit WOD
For Time:
– 60 Pullups
– 1 Clean and Jerk (185#/125#)
– 60 Pushups
– 1 Clean and Jerk (185#/125#)
– 60 Situps
– 1 Clean and Jerk (185#/125#)
– 60 Air Squats
– 1 Clean and Jerk (185#/125#)
– 60 Burpees
– 1 Clean and Jerk (185#/125#)
– 60 Double Unders
*Note: 365 Reps. Welcome to a new year! 🙂
Daily Motivation: “You miss 100 percent of the shots you don’t take.” -Wayne Gretzky
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Death By Wall Ball