WOD Thursdays 6/1/17 Bring a Friend Day

WOD Thursdays 6/1/17 Bring a Friend Day

Warm-up Coach’s choice WOD prep Rope Climbs WOD Teams of 2 one person works while the other rests. 3 Rounds for time 80 Back rack reverse sandbag lunges (50, 35) Cal Bike (70, 50) 6 15′ Rope Climbs (Rx+ Legless rope climbs)  *Scale KB...

WOD Saturday 7/22/17

Warm-up Coach’s choice WOD prep Prep the movements WOD AMRAP 5: 40/30 cal bike Buy-In 12 Deadlifts (185,135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 35/25 cal bike Buy-In 9 Deadlifts (225,155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 25/15 cal bike Buy-In 6 Deadlifts...

WOD Friday 7/21/17

Warm-up Coach’s choice WOD prep Prep the movements. WOD Wall Banger 6 Rounds for time of: 200m Run 15 Wallball Shots (20,14) 10 Push Press (95,65) 5 DB weighted strict pull-ups (25,15) *Scale loads as needed Option 2: 6 Rounds for time of: 200m Run 15 Wallball...

Kids & Teens WOD 7/21/17

Warm-Up Coach’s Choice WOD prep Kettlebell swings WOD 2 Rounds 2 Min AMRAP: 7 Wall Ball 7 KB Swing (rest 1 minute) 2 Min AMRAP: 7 KB Swing 7 Burpees (rest 1 minute) 2 Min AMRAP: 7 Burpees 7 Wall Ball rest Post WOD...
WOD Thursday 7/20/17

WOD Thursday 7/20/17

Warm-up Coach’s choice WOD prep Max height box jump WOD Midnight Run AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..) Options for ring dips: Bands, or bars....

WOD Wednesday 7/19/17

Warm-up Coach’s choice WOD prep 15 minutes to work your way up to a heavy squat clean  + 1 front squat. WOD Get with the program 3 Rounds for time 10 Front Squats (155,105 ) From the floor 400 meter Run *Scale load as needed.  65 to 70% of wod prep...
WOD Tuesday 7/18/17

WOD Tuesday 7/18/17

Warm-up Coach’s choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD Don’t Hold Your Breath 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Post WOD Banded overhead distraction 2 minutes per side....
WOD Monday 7/17/17

WOD Monday 7/17/17

Warm-up Coach’s choice WOD prep Prep the movements WOD Toe The Line Complete for time with a partner: 5,000m Row 100 Push up 200 Sit ups 300 Air Squat *Partners may work at the same time. *1 rower per team. Post WOD Roll out Pecs with lax ball 2 minutes per...

WOD Sunday 7/16/17

Warm-up Coach’s choice WOD prep Muscle up transition practice & Strict muscle up practice. Double under practice WOD CrossFit Main site from 7/11/17 5 Strict muscle ups 50 double-unders 4 Strict muscle ups 40 double-unders 3 Strict muscle ups 30...