WOD 1-31-14 ME Pullups 3 Rounds: • 10 DB Snatch Rt Arm (45/30) • 100M Run • 10 DB Snatch Lt Arm • 100M Run After Party: 200M Row for time, damper set on 3 Make sure to turn in your 2014 Goal Sheets this week! Don’t forget about the free CrossFit Kids class on …
WOD 1-30-14 BOB 14.1 AMRAP in 10 minutes: 500m Row buy in, then: • 10 Thrusters (95/65) [75/45] • 20 Sit Ups • 30 Double Unders [90 singles] Scaled has the option to do 30 DUs or 90 singles. After Party: 50 HR Pushups + 800M Run Make sure to turn in your 2014 Goal …
WOD 1-29-14 Deadlift: find a 1RM 5 Rounds: • 15 KB Swings (55/35) • 5 Floor Wipers (per side) • 10 Goblet Squats Battle off the Boxes is this Thursday!!! It’s a whole new year and a whole new competition! We will be having the BOB WOD on the last Thursday of every month so …
WOD 1-28-14 NO 6AM CLASS TODAY!!! • Hang from pullup bars for max time • Max distance farmer’s carry (55/35) • Hang from bars 1:1 with max time achieved. AMRAP in 10: • 5 Wall Ball (20/14) • 50 ft Broad Jump w/med ball • 5 Med Ball Cleans 2014 Goal Sheets are in the …
Eric helping Justin stretch his shoulders WOD 1-27-14 Strict Press: find a 1 Rep Max 4 Rounds: • 10 Ring Dips • 10 Squat Cleans (135/95) • 50 Situps We will be having a CrossFit Kids class on Saturday at 10am. This class is limited to children of members, ages 4-12. If you would like …
WOD 140124 Strength Press 5×5 (65-85% increase weights! but start no lower and end no higher than this) Met-con For time: 10 presses (115/75) 15 Overhead squats 20 Push presses 25 Front squats 30 Push jerks 35 Back squats compare results to main site 130402
3 rounds: 21 Wall Ball (20/14) 21 Toes to Bar 100ft farmers carry (55/45) 28 burpee box jumps (24/20) 100ft farmers carry 3 muscle ups (sub 6 strict Pull-ups) After Party: Max Du in 2:00 Mobility Work
“We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman Check your ego at the door. Walking through the bay doors, it could be easy to walk by and not take the time to look down at those few words spray painted on the ground. When I first walked into …
Skill 500m Row Time Trial Max Double Unders in 2:00 Met-Con AMRAP in 8 minutes: 10 Burpees 15 Box Jumps (24/20) 20 KB Swings After Party: 800m Run
Skill: 5 x 2 High Hang Squat Clean + 1 Jerk (no higher that 75%) Met-Con AMREP in 10:00 Thrusters 30 at 65/45 30 at 95/65 30 at 135/95 as many as possible at 185/115
