1/14 WOD Skill: EXCEL! Yep, one mile run, for time. WOD: Tabata, 20 seconds on 10 seconds off, 8 rounds. Kettlebell swings 53/35 Wall Balls 20/14 GHD Sit-ups Hip extensions Kettlebell walking lunges, one KB in each hand....
We had a big day and we have lots to say. First great job by everyone today, we had some awesome PR’s. Chris PR’d on all three lifts. Vishal pulled a 40 pound deadlift PR. You all should be pumped, we sure our! This Friday night we are planning on getting...
1/13 Skill+Wod Crossfit Total Find a one rep max on Strict press Back Squat Deadlift
30 Day Paleo Challenge Starting Monday January 13, 2014 We are going to kick off 2014 the right way! Lets clean our systems out, get a new perspective on being healthy and get on our way to knocking out our 2014 fitness goals. Join us for our 30 day Paleo challenge....
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...
