Archives

WOD 2-28-14 “Tabata This” • Air Squats • Pullups • Situps • Pushups • Row (Calories) Score is total of lowest number of reps done on each cycle added together. After Party: Skin the [...]

WOD 2-27-14 4 rounds for time: 10 DL (135/95) 15 HR Pushups 20 Bar Hop-overs (total) 25 Jumping Jacks After Party: movements are not timed • 400 M Row • 100 DU We will not be having a 6:30pm [...]

WOD 2-26-14 Back Squats: 8-6-4-20 “11.3” Amrap in 5: • 1 Squat Clean (165/115) • 1 Jerk Score is total reps completed After Party: 5-4-3-2-1 HSPU Ring Dips

WOD 2-25-14 Push Press: 5-5-4-4-3-3-3 Work up to a heavy triple AMRAP in 12: *400 M Run • 5 Cleans (95/65) • 3 Snatches (95/65) • 10 Atomic Situps *This WOD starts with a 400 M run; after [...]

10 minute AMReP: 40-30-20-10 • Wall Ball Shots (20/14) [14/10] • KB Swings (53/35) Rx and Scaled With remaining time, MAX Snatches – any style (155/95) [115/65] Scores will be total number of [...]

WOD 140221 5 Rounds: 10 Box Hop overs (24/20) 200m Run Rest 2:00 Between efforts. After Party: Amrap in 5: “Coaches Choice”  

WOD 140220 Skill Row 3x500m Met-Con Amrap in 4,3,2,1 mins: 5 DB Deadlift (45/30) 5 DB Hang Power Clean 5 DB Push Press rest 1:00 b/w amraps

WOD 140219 “Running Karen” 400m Run 150 Wall Balls (20/14) **400m run required every time the ball touches the ground.** After Party: 5-4-3-2-1 (Not for time) Ring Dips HSPU Strict Pull-Ups

WOD 140218 Strength Dead lift 5-5-5 @ 70% 3-3-3 @ 80% 1-1 @ 90% Met-Con 50-40-30-20-10 Decline push up (feet on 24/20 in object) Sit ups

WOD 140217 Strength Back Squat 5×5 Met-Con CrossFit Games Open Workout 11.5 AMRAP in 20 5 Power cleans (145lb / 100lb) 10 Toes to bar 15 Wall balls (20/14)