*Hold the bottom of a squat for 4 minutes Strength Back Squats 7-7-7-7-7 Met-Con In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Sit-Ups Rest 2 minutes In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Toes to Bar Rest 2 minutes In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Bicycle …
WOD 140502 6 Rounds, each for time: 3 Power Cleans (185/135) 6 Ring Dips 9 Box Jumps (24/20) 12 HR Push Ups Rest 3 minutes between each round. Score each round separately. Get your team together. Be Challenged CrossFit is holding a team competition May 30-31st. Teams are 2 men, 2 women. Its time to represent yet …
WOD 140501 Strength Deadlift 4 x 4 @ 80% Met-Con 10-9-8-7-6-5-4-3-2-1 Wall Balls Pull-Ups
WOD 140404 3 Rounds: 2 Minutes of Rowing (calories) *Rest 60 seconds AMRAP in 2: 10 Wall Balls (20/14) 10 Burpees *Rest 60 seconds AMRAP in 2: Pull-Ups Push-Ups *Rest 60 seconds AMRAP in 2: Box Jumps (24/20) Sit-Ups *Rest 60 seconds Score is total reps/cals We are excited to announce our upcoming kids program! …
WOD 140402 Strength Snatch – 1 Rep every 30 seconds for 5 minutes. Immediately followed by one rep every minute for 3 minutes. Score is heaviest weight lifted. Met-Con “Fight Gone Bad” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump 20″ Push-press Row (Calories) One minute at each station for max reps. …
WOD 140401 Strength Back Squat 7-7-7-7 Met-Con: AMRAP in 7:00 5 Burpees 10 KB Swings 20 Double Unders The Results are in! Congratulations to Joanna Gregg and Sean Hardy for qualifying to the SETX Open Competition later this month. Join in the action in the open division, or group up and register a team. We …
WOD 140305 Skill/Strength: 3 Sets: 20 (10l/10r) DB walking lunges [rack position, 2 DBs]- use a fairly heavy weight. Challenge yourself. Rest 60 Seconds Side Plank 30 seconds per side Rest 60 Seconds Met-Con: 400 Meter Run 30 Front Squats (Heavy) 30 Burpees 400 Meter Run *weight for the front squat should be so heavy …
WOD 140304 Strength: 5 x 1 High Hang snatch+1 Hang Snatch+2 Overhead Squats Met Con: 3 Rounds: Amrap in 2:00 12 KB Swings 9 DB Push Press (45/30) 6 Burpees **rest 2:00 between each round**
WOD 140303 Strength Back Squat 5-5-5 @ 75% 3-3-3 @ 85% Met-Con With a running 12 minute clock: 7 Thrusters (95/65) on odd minutes 10 Burpees on even minutes you should be finishing these reps with at least :10 remaining in the minute. If you are finishing beyond this time, scale accordingly. There’s no real …
WOD 140221 5 Rounds: 10 Box Hop overs (24/20) 200m Run Rest 2:00 Between efforts. After Party: Amrap in 5: “Coaches Choice”
