WOD Blog

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04 Mar

Posted at 19:04h in WOD

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

Posted at 18:00h in WOD

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

Posted at 18:51h in WOD

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

Posted at 08:52h in WOD

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

Posted at 00:09h in WOD

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...

27 Feb

Posted at 18:30h in WOD

Strength: Deadlift 4 x 8 Increase weight with each set. WOD: For Time 21-15-9 Toes to Bar Box Jumps 30/24" Cool Down:Easy 500m row, 1 min rest, then easy 250m row WOD Prep with Yasmen- How...

25 Feb

Posted at 19:12h in WOD

WOD:For Time 800m run 50 Thrusters @ 45/35# 800m run 50 Burpees 800m run 50 SDHP @ 45/35# WOD Prep with Yasmen- How to prepare your body the night before: 1. Spider Lunge with Big hip Circles 1...

24 Feb

Posted at 18:00h in WOD

***No Competitor Class starting this week and for the next 5 weeks until the CrossFit Open is finished. Strength: Overhead Squat Work up to something that feels heavy for 3 reps then...

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