Ghouls Night Out
WOD 11/1/11 Skill: 2-3 Sets 5 Cartwheels, 5 Cartwheels the other way “Nancy” 5 Rounds: 400m Run 15 OHS (95/65)
Month: October 2011
Who Ya Gonna Call?
WOD 10/31/11 5 => 1 Snatches 1 => 5 Rounds of “Cindy” 5 Snatches 1 Round of “Cindy” 4 Snatches 2 Rounds of “Cindy” 3 Snatches 3 Rounds of “Cindy” 2 Snatches 4 Rounds of “Cindy” 1 Snatches 5 Rounds of “Cindy”
Kipless
WOD 10/28/11 Dead Hang Pull Ups – NO KIP. Add weight if possible 5-5-5-5-5 6 Rounds: Sprint 100m Jog 100m Walk 100m Burpees 20-20-20 Rest 2 minutes between each set. Time each round
Shoot For The Head
WOD 10/27/11 5 Rounds: 7 Deadlifts 7 Hang Power Cleans 7 Push Presses Rest 1 min between rounds Choose a weight that will challenge you. It will get tough during the last rounds and you can remove weight from the bar between rounds if you need to, but you cannot add weight. Aim for …
Zombie Party!
WOD 10/26/11 Skill: Double Unders/Jump Rope work You MUST attempt a double under, even if you think you can’t get one. You will NEVER get one if you don’t try. For Time: Row 45 Calories 45 DB Thrusters 45 Med Ball Cleans (20/14) 45 Pull Ups Run 400m Cash Out: Accumulate 2 minutes …
Stretching Class – Now EVERY Saturday at 9am
The flexibility/mobility class will now be every Saturday at 9am. It will be a mix of stretching and yoga but geared towards the needs of CrossFit athletes. We encourage everyone to come join us for this class. Many people are strong but are limited in workouts due to mobility and flexibility. We got a good …
Little Buddy
WOD 10/25/11 Wall Climbs 3-3-3 20 Deadlifts (185/135) 50m Farmers Carry (From Fridge to Fence and Back) (70/53) 20 Toes To Bar 50m Farmers Carry (70/53) 20 Burpees 200m Run 20 Box Jumps (24/20) 200m Run
Night Of The Living Deadlift
WOD 10/24/11 “FILTHY 50” Box Jumps (24/20) Jumping Pull Ups KB Swings (35/26) Lunges Knees To Elbow Push Press (45/33) Back Extensions Wall Balls (20/14) Burpees Double Unders Thanks to everyone who came out for the Prombie! We had an AMAZING time and we hope you all did too. Post your favorite memory from …
Crypt Keeper
WOD 10/21/11 Hang Clean 3-3-3-3 Bar cannot touch the ground during the set of 3. For Time: 10-20-30 Deadlift (225/155) Pull-Ups
Snake Bite
WOD 10/20/11 AMRepsAP in 2 minutes: Toes To Bar “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jumps (24/20) 20 Wallball shots (20/14) 10 Handstand push-ups
