Posts

WOD 8/11/15

8 Minutes of Shoulder/Back/Hip Mobility A- WU- 3 Rounds of: 250M Row; 1 Minute Rest Between Rounds + NFT- 10 WallWalk (Inchworm) B- Push Press- 15 Minutes To A Challenging Triple C- For Time: 400M Run/21 Push Press (115/95 or 85/55)/400M…

WOD 8/7/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 10 Each Snatch Push Press (45/35/15/PVC)/OH Lunge/BTN Sots Press/Duck Walk (10 paces forward, 10 paces backward)/200M Run @ 50-90% RPE B- 12 Minutes To WU OHS/GHD…

WOD 6/21/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 10 Calorie Row/10 Ring Row/3 WallWalk   -6 Minute Cap B- Push Press- 10 Minutes To A Challenging Triple C- Handstand Walk- Max Distance or Practice 10 Minutes D- Pendlay…

WOD 5/1/15

8 Minutes of Hip/Shoulder/Wrist/Rack/Ankle Mobility A- WU- 3 RNFT of: 5 Wallball Max Height (20/14#)/6 Standing Broad Jump Max Distance/7 Burpee B- Thruster- 12 Minutes To A Challenging Triple (From the rack) C- 3 Minutes To WU Rope…

WOD 4/5/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- 3 Rounds of: 30 Seconds Each: CrabWalk Forward/Walking Lunges/HRPU B- Bench Press- 12 Minutes To A Heavy Single C- 3 Bench Press- @ 50% of above Every 45 Seconds for 9 Rounds D-…

WOD 3/25/15

8 Minutes of Hip/Back/Shoulder Mobility A- WU- NFT- 20 Each: Row Calories/PVC OHS/BTN Sots Press/Snatch Balance/Kang Squat/GHD Sit Up B- 3 BTN Snatch Push Press + 1 Snatch Balance- 15 Minutes To A Max For The Complex + 1@95/90% -20 Minute…

WOD 3/22/15

8 Minutes of Hip/Back/Ankle/Rack Mobility A- WU- 2 RNFT of: 5 Burpee/5 Standing BroadJump/5 Tuck Jump/5 Kneeling Jump + 90 Seconds Max Reps USSR K.B. Swing (2/1.5 Pood) or 2 RNFT of: 5 Burpee/5 Standing BroadJump/5 Squat Jump/5 Kneeling…

WOD 2/23/15

8 Minutes of Shoulder/Hip/Wrist/Ankle/Back Mobility A- WU- Complete As Much As Possible in 5 Minutes: 400M Run/250M Row/20 HRPU/20 Ring Row B- 6 Minutes WU- Thruster (135/95)/Rope Climb + EMOM for 20 Minutes: Even- 3 Thruster (135/95)/Odd-…

WOD 1/26/14

8 Minutes of Shoulder/Hip/Back/Ankle/Rack Mobility A- WU- For Time: 200M Run/20 K.B. Front Squat (20/12Kgx2)/250M Row/10 WallBall (20-10'/14-9') or 200M Run/20 D.B. Front Squat (25/15#x2)/250M Row/10 WallBall (14-10'/12-9')   - 8 Minute…

WOD 1/15/15

8 Minutes of Ankle/Hip/Back/OH/Wrist Mobility A- WU- 3 RNFT of: 12 USSR K.B. Swing (2/1.5 Pood)/12 T2B/12 Push Up/12 PVC OHS -7 Minute Cap B- 1 Snatch + 2 OHS- 15 Minutes To A Max For The Complex + 1+2@95/90% of Above -20 Minute Cap C-…

WOD 1/13/14

8 Minutes of Hip/Shoulder/Back/Ankle Mobility A- WU- Dot Drill (5 Times each pattern) + 3 Attempts at Max Reps UB Double Unders or Double Unders Practice; rest as needed between attempts   -6 Minute Cap B- 5 Rounds of: 3-5 Ring Muscle…

WOD 1/11/15

8 Minutes Of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 1 Minute of Double Under Practice + 10-25 USA K.B. Swings + 5-20 Pull Up B- Helena= 3 RFT or 2 RFT of: 21 USA K.B. Swing (2/1.5 Pood) or 21 USA K.B. Swing (24/16Kg) 12 Pull Up or…

WOD 1/2/14

8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee   -7 Minute Cap B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single C- Front Squat- 18 Minutes To A Heavy…

WOD 10/10/14

8 Minutes of Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 10 Each K.B. Step Up (20/18")/10 Each K.B. Racked Walking Lunge (24/16kg)/10-25 Double Unders/5 Burpee Box Jump Over (20/18")   -9 Minute Cap B- Squat- 6/6/6/6 @ 65% of 9/26/14 (Tempo:…

WOD 1/9/14

8 Minutes of Hip/Ankle/Lumbar/Rack Mobility A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row   -9 Minute Cap B- Clean & Jerk- 15 Minutes To A Heavy Single C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E D- Tabata-…

Rest Day 8/18/11

Free Class 9/3/11 - 11:30am Bring a Friend Day is September 3rd @ 11:30am ONLY!  If you know someone interested in CrossFit, have them join you for a Free Killer WOD!!..  Our program delivers a fitness that is, by design, broad, general,…