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WOD 03/06/16

8 Minutes of Over Head/Pulling Mobility (Click links for details) A- WU- 2 Rounds of: 30 Seconds Each- Double Unders/Burpee/Hollow Rock/Superman Rock + 2RNFT of: 10 PVC OH Wall Facing Prisoner Squat/10 Ring Row B- OHS- 12 Minutes To…

WOD 6/18/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 3 WallWalk/10 Each Wall Facing Shoulder Taps/10 Tuck Up/10 Superman/10 Calorie Row or 2 RNFT of: 10 Calorie Row/3 InchWorm/10 Plank Shoulder Taps/10 Modified Tuck Up/10 Superman -7…

WOD 5/12/15

Workout of the Day A- WU- 3 RNFT of: 3 Strict HSPU/5 Box Jumps (30/24")/200M Run @ 70% RPE or 3 RNFT of: 3 Strict HRPU/5 Box Jumps (24/20")/200M Run @ 70% RPE   -9 Minute Cap B- Clean & Jerk- 15 Minutes To A Challenging Single C-…

WOD 5/10/15

8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility A- WU- 2 RNFT of: 15 HRPU/10 Calorie Row/5 HSPU or 2 RNFT of: 15 HRPU/10 Calorie Row/3 Wall Walk B- Floor Press- 15 Minutes To A Challenging Single C- Close Grip Bench Press- 15 Minutes…

WOD 5/2/15

8 Minutes of Hip/Ankle/Back/Calf/Shoulder/Wrist Mobility A- Partner WU  (5/2/15)- 5 Minute AMRAP of: 15 Air Squat/20 Ab Mat Sit Up Notes: In teams of 2/Only 1 partner working at a time/Partner A will complete 1 Round as fast as possible…

WOD 4/11/15

8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility A-WU- 3 Rounds of: 400M Run; 1:1 Rest To Work Ratio B- Partner WOD (4/11/15)= 4 RFT (2 Rounds Each) of: 500M Row/50 Double Unders/40 Air Squat/30 AbMat Sit Up or Partner WOD 4/11/15=…

WOD 4/10/15

8 Minutes of Hip/Back/Ankle/Shoulder Mobility A- WU- 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Kneeling Jumps/Push Up/Air Squat/Burpees/Tuck Up/Superman or 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Tuck…

WOD 3/31/15

8 Minutes Shoulder/Wrist/Oh/Back/Hip Mobility A- WU- 2 RNFT of: 200M Run/10 Each Power Jerk/Clean Grip OHS/Front Racked Lunge/Good Morning (45/35/15/PVC) B- 8-10 Minutes WU- Power Snatch/Power Jerk/Hang Power Clean + 3 RFT of: 3 Power…

WOD 3/27/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- For Time: 500M Row + 20 WallBall Max Height (choose weight) B- Reebok CrossFit Open Sectionals WOD 15.5= For Time: 27 Calorie Row/27 Thruster (95/65)/21 Thruster/15 Calorie Row/15 Thruster/9…

WOD 3/20/15

5 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 500M Row B- Reebok CrossFit Open Sectionals WOD 15.4= 8 Minute AMRAP of: Ascending Ladder of- 3 HSPU/3 Clean (185/125)/6 HSPU/3 Clean/9 HSPU/3 Clean/12 HSPU/6 Clean/15 HSPU/6 Clean/18…

WOD 3/13/15

5 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 500M Row B- Open Sectionals WOD 15.3= Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups/ 50 wall-ball shots, 20-lb. ball to 10 feet/ 100 double-unders or Reebok…

WOD 3/12/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/GHD Sit Up or WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck…

WOD 3/6/15

8 Minutes of Shoulder/Wrist/OH/Back/Hip Mobility A- WU- For Time 500M Row B- Reebok CrossFit Open Sectionals WOD 15.2 (14.2 Redux)= Every 3 minutes for as long as possible complete:  From 0:00-3:00 2 rounds of: 10 overhead squats…

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 2/15/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 5 Inch Worm/10 Hollow Rock/5-10 Ring Row B- 8 Minutes WU- Squat Clean + Thruster to (135/95)/ Muscle Up + 10 Minutes Ascending Ladder of: 1 Muscle Up/1 Thruster (135/95)/2…

WOD 2/14/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (75/45#)/Calorie Row or 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (45/15#)/Calorie Row -7 Minute Cap B- 6 Minutes To WU Snatch 80%…

WOD 1/27/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 2 Rounds of: 30 Seconds Jingle Jangles/30 Seconds Max Reps BallSlam (20/15#); 30 Seconds Rest   -5 Minute Cap B- Snatch- 18 Minutes To A Challenging Single C- 2 Rounds of-…

WOD 1/16/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 2 Rounds of: 250M Row/5 Ring Row/10 D.B. Press (15/25x2)/15 Anchored Ab Mat Sit Up B- Jerk- 15 Minutes To A 5RM C- Pause Squat- 18 Minutes To A 10RM with a strict 2 second hold…

WOD 10/21/14

8 Minutes of Shoulder/OH/Thoracic/Wrist/Back Mobility A- WU- 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (45/35#x2)/10 Calorie Row -6 Minute Cap B- Press- 7 Minutes To A Heavy Single C- Push Press- 7 Minutes To A Heavy Single D-…

WOD 10/20/14

8 Minutes of Hip/Ankle/Back/Shoulder Mobility A- WU- Cory= For Time 200 Double Unders - 5 Minute Cap + 2 RNFT of: 10 Each Walking Lunge/10 Each Cossack Squat/10 Each Step Up (20/18")   - 4 Minute Cap B- Squat- 4@60 + 4@70 + 4@80 + 3@90…

WOD 10/16/14

8 Minutes of Shoulder/Wrist/Overhead Mobility A- WU- For Time: 20 Burpee/20 Double Unders/20 Calorie Row + 30 Seconds In a German Hang   - 6 Minute Cap B- 8 Minutes To WU Bench Press + Bench Press- 3/3/3/3/3/3/3/3/3/3 @ 85% of 2RM from…