Wednesday WOD 3/22/17
Warm Up: Tabata: Feet to Hands Banded Side Step Plank Hold Spilt Squat Strength: Back Squat 5-3-3-1-1-1 WOD: For Time: 9-15-21 reps of: Burpees Push Press (95/65)
Author: Kristy Park
Tuesday WOD 3/21/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 10 Broad Jumps 10 Toes to Bar WOD: 20 min EMOM: Odd: 15/12 Calorie Row Even: 1 Power Clean *Start at 60% of your 1RM Power Clean and add weight …
Monday WOD 3/20/17
Warm Up: Tabata: Burpees Hollow Rocks Kip Swings KB Press Strength: Press Complex 1 Strict Press + 4 Push Press *Find a 1RM for the complex WOD: 8 min AMRAP: 10 KB Swings (53/35) 10 Pull Ups 100m Run
Saturday WOD 3/18/17
Warm Up: Tabata: Mountain Climbers Air Squats KB Swings Lateral Hurdle Jumps WOD: 4 Rounds For Time: 20 Power Snatches (95/65) 50 Double Unders (2:1 singles)
Friday WOD 3/17/17
We will be having our forth Open Friday Night event tonight at 5:30. There will NOT be a potluck this week, but feel free to bring a snack or something to drink and hang out after the WOD. Hope to see everyone there! …
Thursday WOD 3/16/17
Don’t forget to tune in to games.crossfit.com at 5pm PT for the live 17.4 workout announcement to find out what’s in store for this week. We will be doing 17.4 Friday at 5:30pm for our forth Friday Night Lights Open event! There …
Wednesday WOD 3/15/17
Warm Up: Tabata: Feet to Hands Lunges Single Leg Deadlift Broad Jumps Strength: Power Clean 2-2-2-2-2 WOD: 4 Rounds For Time: 10 Hang Power Cleans (115/75) 10 Burpees 10 Box Jump Overs (24/20)
Tuesday WOD 3/14/17
Warm Up: Tabata: Jumping Squats Atomic Sit Ups Push Ups Kip Swings WOD: 14 min AMRAP: 7 Toes to Bar 9 Push Press (75/55) 11 Wall Balls (20/14) Cash Out: Core Tabata: Hollow Rocks Plank Hold Flutter Kicks Side Plank …
Monday WOD 3/13/17
Don’t forget to submit your scores for 17.3 before 5pm today! Warm Up: Tabata: Mountain Climbers Banded Side Step Hollow Rocks Goblet Squats Strength: Pause Front Squat 2-2-2-2 *2 second pause at the bottom of each squat **Build to 70% of …
Saturday WOD 3/11/17
Warm Up: Tabata: Feet to Hands Lunges Leg Lifts Lateral Hurdle Jumps WOD: For Time: 400m Run 20 Box Jumps (42/20) 400m Run 20 Toes to Bar 400m Run 20 Air Squats 400m Run 20 Push Ups 400m Run 20 …