Categories
Strength Workouts

2010-01-07 Strength WOD

Push Press
– 2 Rep Max

Clean and Jerk
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps

Barbell Good Morning
5 x 5 Reps

Categories
CrossFit Workouts

2010-01-07 WOD

“Grace”
Courtesy of CrossFit
– 30 Clean and Jerks for time

Categories
Strength Workouts

2010-01-06 Strength WOD

Pullup
– 2 Rep Max

Snatch
– 8 x 2 Reps

Barbell Lunges
5 x 5 Reps (Each Leg)

Categories
Underground Strength Workouts

2010-01-06 UGS WOD

4 Rounds
1a. 10 Ring Dips
1b. 5 Weighted Pullups

4 Rounds
2a. Max Tactical Pushups
2b. 50′ Rope Pull & 50′ Tire Row

5 Rounds
3a. 5 KB Snatch & Press
3b. 20 Tread Chops

Categories
CrossFit Workouts

2010-01-06 WOD

2 x 10 Minute AMRAP
5 minutes between rounds
– 5 Box Jumps
– 10 Situps
– 15 Air Squats

Categories
CrossFit Workouts

2010-01-05 WOD

Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds

Categories
CrossFit Workouts

2010-01-04 WOD

5 Rounds
– 5 Deadlifts
– 10 Burpees

Categories
Underground Strength Workouts

2010-01-04 UGS WOD

4 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag

4 Rounds
2a. 10 Sandbag Lunges
2b. 5 x (1 Tireflip & 5 Tire Jumps)

3 Rounds
50′ Heavy Tire Drag

Categories
Strength Workouts

2010-01-04 Strength WOD

Squat Clean
– 2 Rep Max

Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps

Rack Jerk
– 8 x 2 Reps

Hip Thrusts
– 5 x 5 Reps

Categories
Workouts

2010-01-02 Open Gym

Saturdays are open gym from 9:00 a.m. until noon.  You can come in to work on specific movements, particularly ones in which you need practice and further instruction.  We will have Group, Strength, and UGS WODs that you can do or you can choose to do a WOD that you missed this week.