Monday WOD 12/18/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Banded Side Steps 10 Behind the Neck Strict Press 10 OH Squats Strength: Overhead Squat 3-3-3-3-3 WOD: 4 Rounds For Time: 12 Push Press (95/65) 12 Lateral PVC Jumps (24/20)
Month: December 2017
Saturday WOD 12/16/17
Warm Up: 2 Rounds: 100m Jog 10 Lunges 40 ft High Skips 10 Push Ups 40 ft Butt Kickers 10 KB Swings WOD: 20 min AMRAP: 400m Run 20 Sit Ups 20 Air Squats
Friday WOD 12/15/17
Warm Up: 2 Rounds: 40 ft Frankenstien Walk 10 Jumping Lunges 10 KB Swings 10 Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 8 min AMRAP: 12 Hang Power Cleans (135/95) 9 Box Jumps (30/24) 6 Push Ups
Thursday WOD 12/14/17
Warm Up: Tabata: Burpees Lunges Push Ups Kip Swings Skill Work: Muscle Ups Take 15 min to practice Bar or Ring Muscle ups. Use bands, practice the transitions, or break the movements down and work on building strength for the …
Wednesday WOD 12/13/17
Warm Up: Tabata: Mountain Climbers Air Squats DB Strict Press Handstand Hold Strength: Push Jerk 5-4-3-2-1 WOD: 5 min AMRAP: 10 Single Arm Dumbbell Shoulder to Overhead (50/35) 10 Burpees
Tuesday WOD 12/12/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Banded Side Steps 10 OH Squats 10 Behind the Neck Strict Press 10 Single Leg Deadlifts WOD: CrossFit.com WOD 171211 4 Rounds For Time: 500m Row 10 Overhead Squats (155/105)
Monday WOD 12/11/17
Warm Up: 2 Rounds: 10 Feet to Hands 10 Banded Side Steps 10 Jumping Squats 10 Single Leg Deadlift Strength: Back Squat 5-5-5-5-5 WOD: 4 Rounds For Time: 30 Double Unders (2:1 singles) 12 KB Swings (70/53) 9 Toes to …
Saturday WOD 12/9/17
Join us at 9am for our annual 12 Days of Christmas WOD followed by a potluck and white elephant gift exchange 🙂 Warm Up: Tabata: Burpees Jumping Lunges Push Ups Kip Swings WOD: 12 Days of Christmas WOD For Time: …
Friday WOD 12/8/17
Don’t forget our 12 Days of Christmas WOD is tomorrow at 9am! We will have a potluck and white elephant gift exchange following the WOD so please bring a dish to share and a wrapped gift. Hope to see everyone …
Thursday WOD 12/7/17
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Lunges 40 ft High Knees 10 Push Ups 40 ft Broad Jumps 10 Atomic Sit Ups Skill Work: Technique Thursday Handstand, Handstand …