CrossFit WOD
Four Rounds w/ 2:00 Rest
– 3 Push Press @ 12X1
EMOM – 12:00
– Odd: 4 Clean & Jerks
– Even: 8 Ring Dips
AMRAP
– 3:00 Max Ring Rows
– 3:00 Max Double Unders
Tag: Jerk
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 2.2 Strict Presses @ 12X1
Four Rounds w/ 2:00 Rest
– 3 Cleans
– 2 Push Presses
– 1 Split Jerk
Five Rounds w/ 2:00 Rest
– 7 Heavy Thrusters (increase weight each round)
– 12 Slam Balls
CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)
CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerk (135#/95#)
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
CrossFit WOD
Skill – 10:00
– Split Jerk
3RM – 12:00
– Strict Press
AMRAP – 10:00
– :30 Left Plank
– :30 Right Plank
CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Split Jerk
For Time:
– 1,600m Run
– or –
– 1,600m Row
CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Jerk
15-12-9 Reps For Time:
– Push Press (115#/75#)
– Toes to Bar
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: “The true test of a man’s character is what he does when he knows he won’t get caught.”
Leave out a couple reps. Don’t perform full range of motion. Say you did more weight than you did. You may not get caught. You may not get called out. But you are only cheating yourself and insulting those that don’t. So don’t do it. -Coach D.
CrossFit WOD
Front Squat
– Build to Heavy Single in 10:00
EMOM – 6:00
– 3 Clean & Jerk
Four Rounds w/ 3:00 Rest
– 8 OH Lunges (each)
– 8 Toes to Bar