W.O.D.

  • Wednesday, January 25th 2017

    All wods posted through wodify. Please log into your account to access information.
  • Saturday December 24th!!

    Merry Christmas Eve!!!

    Only one class today at 9am!!!!

    See you all there!!!!!!!!!

  • Friday, December 23, 2016

              MERRY XMAS EVE EVE!!

    WARM UP - Coach's choice

    WOD - 

    "Dirty 30"

    30 Box Jumps 24/20
    30 Pull Ups
    30 KB Swings 53/35
    30 Front Squats 95/65
    30 T2B
    30 Push Press 95/65
    30 Deadlift 95/65
    30 Wall Balls 20/14
    30 Bar Facing Burpees
    30 Double Unders

        Adv. C2B & 115/80

    FINISHER -  4 RNFT
        20-25 GHD Sit Ups
        15-25 Push Ups
        10 DB Bicep Curls (each arm)

  • Thursday, December 22, 2016

    WARM UP - coach's choice

    STRENGTH - 12 Mins to Find 1RM Cluster

    SKILL - Find Max # Ab Mat Sit Ups in 3 Mins

    WOD - 

           EMOM x 12 

    • ODD: 20/15 Cal Row
    • EVEN: 1 set of Max Effort Unbroken Wall Balls 20/14

    - once you drop the WB or stop movement that round is over.

    - score is lowest number of unbroken WBs.

             Adv. - sub Air Assault 15/12 for rower

  • Tuesday, December 20, 2016

    WARM UP - Coach's choice

    GYMNASTICS - 

         EMOM x 6 mins

    • HSPUs - :30 sec Max Effort / :30 sec rest

              5 Mins Rest 

    Then,

          2 Min Max Effort Double Unders 

    WOD - 

       3RFT

    • 500m Row
    • 12 Deadlifts 225/155
    • 15 T2B

           Adv. - 275/185 & 18 T2B

  • Saturday December 17th Wod!

    We will have class at 9:30!!

    Also, next Saturday, December 24th our workout will start at 9:00am and we will be doing our annual 12 Days of Christmas Wod!! You won't want to miss this workout. 

    We hope everyone's Holiday Season is going well.

  • Friday December 16th Wod!

    Warm Up

    Coaches Choice

    Skills

    11's - No measure

    1,2,3,4,5,6,7,8,9,10

    10m Shuttle Run

    10,9,8,7,6,5,4,3,2,1

    AbMat Sit Ups

    Wod!

    "It must be Friday"

    20 min time cap

    21-15-9

    Thrusters 95/65

    Calorie Row

    Burpee over Bar


  • Thursday, December 15th Wod!

    Warm Up

    Coaches Choice

    Strength

    Power or Squat Snatch

    3 @ 65%

    3 @ 70%

    3 @ 75%

    2 @ 80%

    1 @ 85%

    1 @ 90%

    1@ 80% x 3

    Wod!

    2014 CrossFit Open 14.1

    10 min AMRAP 

    30 Double Unders

    15 Power Snatch 75/55

    Finisher TBA

  • Wednesday December 14th Wod!

    Warm Up

    Coaches Choice

    Strength

    10 EMOM

    Perform 3 Power Cleans 135/95 + 10 Jumping Air Squats

    *be sure and find a C&J that enables you to complete this around the :40s range. Don't go to failure.

    Wod!

    3 RFT

    12 Push Jerk 115/85

    12 Pull Ups

    12 KB Swings 53/35

    ADV/COMP - 155/110, Chest 2 Bar & 70/53

    Finisher

    Time Pending

  • Tuesday December 13th Wod!

    Warm Up

    Coaches Choice

    Cardio/Stamina

    Each for time:

    Row: 4x 500m

    Rest as needed between efforts. Log your slowest effort.

    Wod!

    6 min AMRAP

    8 HRPU

    10 Supermans/Hip Extentions

    12 AbMat Sit Ups/GHD


  • Monday December 12th Wod!

    Warm Up

    Coaches Choice

    Strength - 15 min

    3-3-3-3-3

    Front Squat

    Wod!

    27-21-15-9

    Front Rack Lunge 155/105

    Toes 2 Bar

    *each step counts as 1 rep. Back foot is to stay still going down and coming up!!!

    Finisher

    Accumulate 3 min of Parallete Holds

    Reading Material

    High Intensity: The blurred lines of Competing and Training www.tabatatimes.com

  • Saturday December 10th

    See you at 9:30!

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