Saturday WOD 3/12/16
Warm Up: 2 Rounds: 100m Jog 20 Banded Side Step (10 each direction) 10 Air Squats 10 Push Ups 10 Step Ups WOD: For Time: 10 Back Squats (Body weight or weight you can go unbroken) 200m Run 9 Back …
Year: 2016
Friday WOD 3/11/16
We will be having our third Friday Night Open event tonight at 5:30. We are not planning to have a potluck after the WOD this week but everyone is welcome to hang out after, so bring a beverage or snack if you would …
Thursday WOD 3/10/16
Don’t forget to tune in for the Live Open WOD Announcement of 16.3 today at 5pm at games.crossfit.com Warm Up: Tabata: Burpees OH Squats Lateral Hurdle Jumps Kip Swings WOD: 4 Rounds For Time: 10 C2B Pull Ups 15 OH Squats …
Wednesday WOD 3/9/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Inchworm Push Ups Single Leg Deadlift Strength: Deadlifts 3-3-3-3-3 WOD: 9 min AMRAP: 18 Walking Lunges (9 each leg) 18 Sit Ups 18 Push Ups 18 Second Plank Hold
Tuesday WOD 3/8/16
Warm Up: 2 Rounds: 100m Jog 10 Lunges High Knees 10 PVC Pass Thrus Butt Kickers 10 Russian KB Swings WOD: 3 Rounds For Time: 400m Run 30 Power Snatches (75/55) 10 Burpees
Monday WOD 3/7/16
Great job on 16.2 everyone! Don’t forget to enter you score online before 5pm today!! Warm Up: Tabata: Burpees Push Ups Air Squats Handstand Hold Strength: Push Press 1-1-1-1-1-1 WOD: For Time: 21-15-9 reps of: Power Cleans (115/75) Thrusters (115/75) …
Saturday WOD 3/5/16
Warm Up: Tabata: Burpees Russian KB Swings Goblet Squats Handstand Hold WOD: 5 min AMRAP: 15 reps Thrusters (95/65) 15 reps Hand Release Push Ups 5 min REST 5 min AMRAP: 5 reps HSPUs 10 reps KB Swing (70/53)
Friday WOD 3/4/16
We will be having our second 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: Burpees Hollow …
Thursday WOD 3/3/16
Don’t forget to tune in for the Live Open WOD Announcement of 16.2 today at 5pm at games.crossfit.com Warm Up: Tabata: Feet to Hands Single Leg DL Inchworm Push Ups Step Ups WOD: Triple Tabata: Deadlift (255/185, or 70% of …
Wednesday WOD 3/2/16
Warm Up: Tabata: Moutain Climbers Banded Side Step Front Squats DU’s Strength: Front Squats 5-5-5-5-5 WOD: 8 min AMRAP: 40 DU’s 4 Squat Snatches (115/75) 4 Bar Facing Burpees