CrossFit WOD
Four Rounds For Time:
– 15 Deadlifts – (185#/135#)
– 15 Ring Dips
– 15 Situps
Tag: Situp
CrossFit WOD
AMRAP – 5:00
– Turkish Getups
AMRAP – 5:00
– Double Unders
AMRAP – 5:00
– KB Swings
AMRAP – 5:00
– Situps
Note: 2:00 rest between AMRAPs
CrossFit WOD
1. Skill – 10:00
– Handstands
2a. Tabata KB Swings
– 1:00 Rest
2b. Tabata Burpees
– 1:00 Rest
2c. Tabata Row
– 1:00 Rest
2d. Tabata Situps
– 1:00 Rest
2e: Tabata Handstands
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Pushups
– 1:00 Situps
– 1:00 Lunges
– 1:00 Ring Rows
– 1:00 Squat Thrusts
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 – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
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: “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 Motivation: “Spread positivity. You will never make yourself better by tearing others down.”
CrossFit WOD
Skill – Muscle Up Drills
AMRAP – 10:00
Buy-In: 400m Row
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Rest
AMRAP – 10:00
Buy-in: 400m Row
– 5 KB High Pulls
– 10 Lunges (total)
– 10 Situps
Daily Motivation: “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” -Pat Riley
CrossFit WOD
“Angie”
For Time
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats