We will have normal hours and class times.
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 5 Front Squats @ 70-75% of 1RM
Five Rounds w/ 2:00 Rest
– 5 Push Press @ 70-75% of 1RM
– 10 Box Jumps
– 15 Heavy OH KB Swings
Tag: Press
CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Standing Press
AMRAP – 3:00
– Thruster (95#/65#)
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.
Categories
2013-12-31
Daily Motivation: “In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens
CrossFit WOD
Five Rounds For Time:
– 20 KB Swings (24kg/16kg)
– 10 Box Jumps (24″/20″)
– 3 Muscle Ups
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
Daily Motivation: It ain’t over till it’s over.” -Yogi Berra
CrossFit WOD
Strict Press – 15:00
– Build to 1RM
Double Under “Nancy”
Five Rounds For Time:
– 40 Double Unders
– 15 OH Squats (95#/65#)
Daily Motivation: “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” -John Wooden
CrossFit WOD
Three Rounds w/ 2:00 Rest
– Max Ring Dips @ 31X1
Three Rounds w/ 2:00 Rest
– :30 Thrusters (95#/65#)
Three Rounds w/ 2:00 Rest
– :30 Push Press (115#/75#)
Three Rounds w/ 2:00 Rest
– :30 Front Squat (135#/85#)
Daily Motivation: “Our greatest glory is not in never falling, but in rising every time we fall.” -Confucius
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 80% @ 31X1
EMOM 8:00
– 3 Push Press w/ 80% @ 12X1
Daily Motivation: “No one ever drowned in sweat.”
CrossFit WOD
Fun Fifty:
– 50 Box Jump (24″/20″)
– 50 Ring Rows
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 SDLHPs (24kg/16kg)
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
Daily Motivation: Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. -Booker T. Washington
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 75% @ 31X1
EMOM 8:00
– 3 Push Press w/ 75% @ 12X1