CrossFit WOD
Good OH Position in OH Squat
1. 1RM – 15:00
– Hang Squat Snatch
-or-
2. 1RM – 15:00
– Power Snatch
Ten Rounds w/ 1:00 Rest
– 5 Clean, Catch, Squat
– 5 Pullups
– 5 Burpees
Tag: Pullup
CrossFit WOD
AMRAP – 20:00
– 3 Power Clean (155#/105#)
– 6 Pullups
– 9 Box Jumps w/ Step Down (24″/20″)
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
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: “Set your goals high, and don’t stop till you get there.” -Bo Jackson
CrossFit WOD
Deadlift – 15:00
– Build to 1RM
EMOM – 12:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Winning isn’t everything, but wanting to win is.” -Vince Lombardi
CrossFit WOD
Weighted Pullups
3-3-3-3-3 at 31X1
2:00 Rest
Four Rounds w/ 2:00 Rest
– :45 Single KB Thruster (right)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Single KB Thruster (left)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Other people may not have high expectations of me, but I have high expectations for myself.” -Shannon Miller
CrossFit WOD
Weighted Strict Chinup (hands facing you) w/ 2:00 Rest
-3/2/1/3/2/1/3/2/1
Four Rounds
– 1:30 Row
– :30 Rest
– :30 Squats
– :30 Pushups
– :30 Situps
– 1:30 Rest
Daily Motivations: “I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.” -Alberto Salazar
CrossFit WOD
Five Rounds w/ 2:00 Rest
– :30 Power Clean (115#/75#)
– :30 Rest
– :30 Burpee Pullup
Complete Total of 50 Reps
– Toes to Bar
– Hanging Leg Raises
– V Ups
– Situps
*Any combination