09 Mar WOD- Monday March 10
Strength: Squat Cleans EMOM for 15 minutes complete 1 Squat Clean Start at 60% for minutes 1-5, 70% for minutes 6-10, 80% for minutes 11-15. All percentages are based off your...
WOD Blog
All in.
08 Mar WOD- Sunday, March 9
Strength: Bulgarian Split Squats 4 x 10 WOD: EMOM for 10 min Complete the following Plate Complex: 4 Burpees onto plate @ 45/25# 6 Plate Snatches @ 45/25# 8 OH Alternating Lunges @ 45/25# Finisher: Tabata Sit-ups [standout-css3-button...
07 Mar CrossFit Open WOD 14.2- Saturday, March 8
Class starts at 9:30am. Heats start at 10am and go until 11:30am Suggested warm-up will be on the whiteboard. When you come in, sign up for a heat and check in...
06 Mar WOD- Friday, March 7
Strength: Floor Press x12 x8 x6 x4 x4 x4 x4 Increase weight until you hit the 4 reps, then stay at the same weight for 4x4. WOD: 7 rounds for time 1 Rope Climb Run...
05 Mar WOD- Thursday, March 6 & 14.2 Open Announcement
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment...
04 Mar WOD- Wednesday, March 5
Skill: 20 min to complete 3 sets, (not for time) -30 sec L-Sit hold in rings/ parallets -30 sec HS hold wall/free -10 Knees2Feet -10 Kipping MU transition Drill -10 Ring Rows WOD:...
03 Mar WOD- Tuesday, March 4
Skill/ Agility: T-Drills Run to middle cone, side shuffle left to cone, side shuffle to right cone, side shuffle back to center cone, turn around and sprint back. 3 attempts for...
02 Mar WOD- Monday, March 3
Strength: Pause Back Squats Warm up to 75% of you 1 RM then EMOM for 7 mins perform 3 pause back squats at 75% of you 1 RM. WOD: For time Row 500m 20...
02 Mar WOD- Sunday, March 2
Strength: Strict Press 10 min to warm up to 75% of your 1RM then every 90 secs for 9 mins, perform 3 reps at that weight. WOD: 15 min AMRAP 10 Back Squats...
01 Mar WOD-Saturday, March 1
2014 CrossFit Games Open 14.1 10 min AMRAP 30 double unders 15 power snatches Class starts at 9:30 and heats will start at 10am. If you are registered for the open, you need a...