Friday WOD 11/24/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 DB Press 10 Med Ball Cleans 10 Kip Swings WOD: 4 Rounds For Time: 300m Row 12 Toes to Bar 15 Wall Balls (20/14)
Year: 2017
Thursday WOD 11/23/17
Come join us at 10:30am for our Turkey Day WOD! Burn some calories before your big feast! 🙂 Warm Up: Tabata: Feet to Hands Jumping Lunges Hollow Rocks Push Ups WOD: Turkey Day WOD For Time: 100m Suitcase Carry (53/35) …
Wednesday WOD 11/22/17
Warm Up: Tabata: Jumping Squats Banded Side Steps Single Leg Deadlifts Split Squats Strength: Back Squat 5-4-3-2-1 *Increase weight for each set WOD: 9 min AMRAP: 10 Push Jerks (135/95) 30 Double Unders (2:1 Singles) 100m Sprint *Repeat from February …
Tuesday WOD 11/21/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Sided Steps (each direction) 10 Behind the Neck Strict Press 10 KB Swings 10 Kip Swings WOD: CrossFit Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar …
Monday WOD 11/20/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Strict Press 10 Jumping Lunges 10 Jerk Balances Strength: Split Jerk 2-2-2-2-2 WOD: For Time: 9-15-21 reps of: Thrusters (95/65) Box Jumps (24/20)
Saturday WOD 11/18/17
Warm Up: Tabata: Feet to Hands Banded Side Steps OH Squats Kip Swings WOD: 14 min AMRAP: 7 Push Press (115/75) 14 Toes to Bar 7 Bar Facing Burpees
Friday WOD 11/17/17
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Banded Side Steps (each direction) 10 Med Ball Cleans 10 Broad Jumps Strength: Hang Clean 2-2-2-2-2 WOD: 10 min AMRAP: 1-2-3-4-5…etc. reps of: Deadlift (225/155) Over Unders (30/24, 1 rep is a …
Thursday WOD 11/16/17
Warm Up: Tabata: Mountain Climbers Jumping Squats V-Ups Wall Walks Skill Work: Technique Thursday Handstand, Handstand Walk, and Handstand Push Ups WOD: Death By 2 Calories: Minute 1:Â Complete 2 Calories on the Rower Minute 2: Complete 4 Calories Minute 3: …
Wednesday WOD 11/15/17
Warm Up: Tabata: Feet to Hands Med Ball Thrusters Handstand Hold Bottoms Up KB Press Strength: 2 Push Press + 2 Push Jerk *Warm up to 65% of your 1RM C&J and maintain that weight for 4 sets of the …
Tuesday WOD 11/14/17
Warm Up: 2 Rounds: 40ft Frankenstien Walk 10 Banded Side Steps 40ft Walking Lunges 10 Behind the Neck Strict Press 40 ft High Skips 10 Single Arm DB OH Squats WOD: For Time: 800m Run 20 OH Squats (115/75) 400m …