1/8 Skill: Dead Lift 5 x 5 @ 65% 1RM Every two minutes for 10 minutes. Working on keeping your form completing the reps touch and go. WOD: 10, 9, 8…1 Handstand Push-ups Toes to bar
1/7 WOD Skill 5 x 3 Front Squats @ 80% 1 RM WOD 3 Rounds for Time 15 Thrusters 95/65 15 Pull-ups 15 Ring Dips 15 Box Jumps 24/20
Skill In 12:00 find today’s one rep max power clean WOD group of 3 Complete 45 powercleans 135/95 90 pushups (10 at a time) Row 1000m (500 at a time) 30 PC 60 PU Row 1000m 15 PC 30 PU Only one person can work at a time, if your performing wod by yourself divide...
Skill: Snatch 5×3 65% WOD: 10min ARMAP Snatch x 3 (95/65) Toes to bar x 3 Snatch x 6 Toes to bar x 6 Snatch x 9 Toes to bar x 9 …(Continue increasing by 3reps til time elapses)
1/2 WOD Skill: Bench Press 4 x 2 @ 90% 1 rep max WOD: For time. 150 Push-ups. Every 2 minutes suicide sprint.
12/31 WOD 8:00 and 9:00 am only A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training...
12.30.13 Skill: Front squat 5×5 @75% WOD: 5mins 100 double unders Max rep back squats (135/95#) Rest 3mins 5min 100 double unders Max rep front squats (95/65#) Rest 3mins 5mins 100 double Max overhead squat (65/35#) Rest 3mins 5mins 100 double unders Max rep air...
12/27 WOD 20 EMOM 3 Deadlift 75% 5 Burpees 5 Min AMRAP Pull-ups
A. Six sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 20 seconds Box Jumps x 10 reps Rest 2 minutes B. For time: 1000 Meter Row 50 Kettlebell Swings (Note time and weight of kettlebell...
Happy holidays everyone. We will be having a tacky Christmas sweater/outfit workout on Christmas Eve. All participants will vote on their favorite and the winner will get a prize! Holiday Hours: Christmas Eve: 8:00 am Christmas Day: Closed New Years Eve: 8 & 9 am...
