CrossFit WOD
Good Front Rack and Squat Depth
1. 2RM – 15:00
– TnG Hang Squat Clean
-or-
2. 2RM – 15:00
– TnG Power Clean
Finisher
Six Rounds For Time:
– 3 Power Clean (135#/95#)
– 3 Front Squat
– 3 Push Press
Tag: Squat
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
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
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
CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Standing Press
AMRAP – 3:00
– Thruster (95#/65#)
CrossFit WOD
Good Front Rack and Squat Depth
1. 3RM – 15:00
– TnG Hang Squat Clean
-or-
2. 3RM – 15:00
– TnG Power Clean
Six Rounds
– 5 Unbroken Front Squat
– 10 Ring Dips
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
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.
CrossFit WOD
Ten Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
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! 🙂