Month: June 2013

Power Up

WOD 6/11/13 Dead Hang Pull-Ups 5-5-3-3-1-1-1   AMRAP in 20 minutes: 200m Run 7 Deadlifts (225/155) 14 Wall Ball (20/14) 21 Double Unders   Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is …

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Wall Flower

WOD 6/10/13 Back Squat – Find a 3 rep max Then complete two more sets at 80-90% of your 3RM   AMRAP in 8 minutes: 10 Pull-Ups 10 KB Swings (55/35) 10 Push-Ups   Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays …

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Blanco

WOD 6-10-13 Back Squat: Find a 5RM, then a 1RM For Time: 5-10-15-20 • Push Press (95/65) • Situps • Wall Ball (20/14) After Party: 5 minutes of mobility work with a lacrosse ball (athlete choice)

Shin Guard

WOD 6/7/13 Max Height Box Jump   “Heavy Fran” 15-12-9 Thrusters (135/95) Weighted Pull-Ups (45/25)   If you can’t do weighted pull-ups just scale to a more difficult band. Try to make your thrusters slightly heavier than you would normally.   Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 …

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Holt

WOD 6/6/13 Squat Clean – Find a 1 rep max   AMRAP in 3 minutes: 3 Clean & Jerks (135/95) 3 burpees   Rest 3 minutes   AMRAP in 3 minutes: 5 Toes To Bar, 15m Broad Jumps   Rest 3 minutes   AMRAP in 3 minutes: 10 Push-Ups 15 Air Squats We’ve changed the …

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Van

WOD130606 Back Squat 6 x 2 (all reps at 80% or higher) For time: 50 Double-Unders 30 Hand Release Push Ups 20 T2B 50 Double-Unders 20 Hand Release Push Ups 15 T2B 50 Double-Unders 10 HSPU 10 T2B

Trek

WOD130605 Hang Snatch 7 x 1 (heaviest possible) 20 KB Snatches (10l/10r) 55#/35# 20 Goblet Squats (55/35) 20 KB Snatches 20 Goblet Squats 20 Box Jumps (24/20) 20 KB Snatches 20 Box Jumps 20 KB Snatches If you are interested in doing a childcare co-op, please leave a comment below. We have several mothers who …

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Step Ahead

WOD 6/5/13 3x400m Sprints – Rest about 3-4 minutes between each effort   For Time: 5 Rounds: 5 Burpees 5 Deadlift (275/185) Immediately followed by 5 Rounds: 3 Squat Cleans (135/95) 20 Double Unders   Use the same barbell for both workouts, just pull the weight off.   We’ve changed the dates for our CrossFit …

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Bad Boys

WOD130604 High Hang Cleans + 1 Jerk 5X2 For time: 2 rounds: Run 400m 8 Strict Pull-ups -then (no rest)- 50 Hand Release Push-Ups 50 Sit-Ups -then (no rest)- 2 rounds: Run 400m 8 Strict Pull-ups