Monday WOD 2/27/17
Don’t forget to enter you scores for 17.1 before 5pm today! Warm Up: Tabata: Jumping Lunges Hollow Rocks Push Ups Kip Swings Strength: Push Press 3-3-3-3-3 WOD: 8 min AMRAP: 10 Pull Ups 10 Front Squats (135/95) 30 Double Unders …
Author: Kristy Park
Saturday WOD 2/25/17
Warm Up: Tabata: Mountain Climbers Air Squats Atomic Sit Ups Kip Swings WOD: 15 min AMRAP: 20 Wall Balls (20/14) 15 Power Cleans (135/95) 10 Pull Ups
Friday WOD 2/24/17
We will be having our first Open Friday Night event tonight at 5:30. There will be a potluck after the WOD so bring a dish and some drinks to share. Hope to see everyone there! Warm Up: Tabata: Jumping Squats …
Thursday WOD 2/23/17
The CrossFit Open starts today! Tune in to games.crossfit.com at 5pm PT for the live workout announcement to find out what’s on store for the first week. We will be doing 17.1 Friday at 5:30pm at our first Friday Night …
Wednesday WOD 2/22/17
The Open starts Thursday! Don’t miss out and get signed up today! Go to games.crossfit.com to register Warm Up: Tabata: Jumping Lunges Side Plank Banded Side Step Split Squats Strength: Front Squats 3-3-3-3-3 WOD: 3 Rounds For Time: 15 Deadlifts (155/105) …
Tuesday WOD 2/21/17
Warm Up: Tabata: Mountain Climbers Banded Side OH Squats Broad Jumps Strength: Snatch Party 9 min EMOM: Min 1-3: 3 reps at 80% of your 1RM Min 4-6: 2 reps at 85% Min 7-9: 1 rep at 90% WOD: 8 …
Monday WOD 2/20/17
Don’t forget we will only have a 8:30am, 11:30am and a 5:30pm class today Warm Up: Tabata: Feet to Hands Air Squats Hollow Rocks Kip Swings WOD: Hero WOD “White” 5 Rounds For Time: 3 Rope Climbs 10 Toes …
Saturday WOD 2/18/17
Warm Up: Tabata: Mountain Climbers Air Squats Leg Lifts Single Leg Deadlifts WOD: For Time: 27-21-15-9 reps of: Toes To Bar Push Press (95/65) Calorie Row
Friday WOD 2/17/17
Warm Up: Tabata: Feet to Hands Single Leg Deadlift Side Plank Good Mornings Strength: Deadlift 10-8-6-4-2 WOD: 8 min AMRAP: 15 Wall Balls (20/14) 10 Burpee Box Jump Overs (24/20)
Thursday WOD 2/16/17
Don’t forget we have yoga tonight at 6:30pm 🙂 Warm Up: Tabata: Jumping Squats Flutter Kicks Banded Side Steps Kip Swings WOD: For Time: 10-8-6-4-2 reps of: Squat Cleans (95/65, add 10# each round) 5-4-3-2-1 reps of: Bar Muscle Ups …