Monday WOD 4/2/18
Warm Up: 2 Rounds: 40ft Crab Walk 10 Jumping Squats 10 DB Strict Press 10 Push Ups Strength: Push Jerk Build up to 65% of your 1RM and maintain that weight for 4 sets of 2 Reps WOD: 4 …
Author: Kristy Park
Saturday WOD 3/31/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Lunges 10 Single Leg Deadlifts 10 Leg Lifts 10 Good Mornings WOD: CrossFit WOD 180213 3 Rounds For Time: 800m Run 25 Toes to Bar 25 Deadlifts (225/155)
Friday WOD 3/30/18
Don’t forget our evening class is now at 4:30pm. There is no longer a 5:30pm class on Fridays. Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps 10 Gobblet Squats 10 Push Ups Strength: Front Squat 3-3-3-3-3 WOD: …
Thursday WOD 3/29/18
Don’t forget there is NO YOGA tonight. It will be back next Thursday (4/5). Warm Up: Tabata: Burpees Single Leg Deadlift Hollow Rocks Lateral Hurdle Jumps WOD: 15 min AMRAP: 100m KettleBell Front Rack Carry (53/35) 15 KB Swings (53/35) …
Wednesday WOD 3/28/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Lunges 10 DB Strict Press 10 Broad Jumps 30 sec Handstand Hold Strength: Push Press 3-3-3-3-3 WOD: 6 Rounds For Time: 25 Double Unders (2:1 singles) 5 Hang Power Cleans (155/105) …
Tuesday WOD 3/27/18
Warm Up: Tabata: Mountain Climbers Jumping Squats Bottoms Up KB Press Toes to Bar WOD: 5 Rounds For Time: 20 Med Ball Cleans (20/14) 10 Push Press (95/65) 2 Rope Climbs (5:1 pull ups)
Monday WOD 3/26/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Feet to Hands 10 KB Swings 10 Behind the Neck Strict Press Strength: Power Snatch 1-1-1-1-1-1 WOD: 7 min AMRAP: 100m Sprint 10 Air Squats 5 Burpees
Saturday WOD 3/24/18
Warm Up: 2 Rounds: 100m Jog 10 Air Squats 40ft Bear Crawl 10 Single Leg Deadlifts 40ft Butt Kickers 10 Lateral Hurdle Jumps 30 second Plank Hold WOD: 4 Rounds For Time: 400m Run 20 KB Swings (53/35) 15 Push …
Friday WOD 3/23/18
We will be having our fifth and final Open Friday Night event tonight at 5:30. We will be having a potluck following the WOD so please bring a dish and/or drink to share. Don’t forget to wear your best super …
Thursday WOD 3/22/18
For the first time we get to choose our fate for an Open WOD! Today at 3pm Director of the Games, Dave Castro, will release 3 workouts which we will then vote on to be 18.5. Then tune in …