Tuesday 140916

Posted by on Sep 15, 2014 in Workout of the Day | 0 comments

Tuesday 140916

Dynamic Warm-Up get the body moving Review hang power clean/push jerk WOD 2 rounds for time of: 30 Hang power cleans, 115/7 5lbs. 5 Rope ascents, 15′ 30 Push jerks, 115/75 lbs Run 400 meters After bash: 30 Ring...

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Monday 140915

Posted by on Sep 14, 2014 in Workout of the Day | 0 comments

Monday 140915

The CrossFit Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD 10 2-minute rounds of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats Row for calories Rest 1 minute between rounds. Post number of calories rowed each round to comments. OR 10 2-minute rounds of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats KB swings, 24/16 kg or RX+ 32/24 kg Rest 1 minute between rounds. Post number of reps each round to comments....

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Sunday 140914

Posted by on Sep 13, 2014 in Workout of the Day | 0 comments

Sunday 140914

  Schedule: 10 am WOD Open gym 3:30-5pm Snatch Warm Up 3 rounds of 5 reps each: Jump Shrug High Pull Muscle Snatch Landing Position, 1/4-1/2-full drop OHS Sotts Press Pass Throughs Duck Walk Metcon (Time) 5 Rounds for time of: 15 Wallballs, 20/14 lbs. @ 10′ target 15 Power snatch, 75/55 lbs. 15 Box jumps, 24/20″ Hill sprints...

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9/11 Tribute WOD

Posted by on Sep 12, 2014 in Workout of the Day | 0 comments

9/11 Tribute WOD

Schedule 8:30/9:30am workouts   WOD movements Review movements of the workout. 9/11 Tribute WOD 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30? / 24?) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (175# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (275# / 185#) 11 Push Jerks (110# / 75#) 2001m Row or 2001m Run (1.25 miles)+...

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Friday 14/09/12

Posted by on Sep 11, 2014 in Workout of the Day | 0 comments

Friday 14/09/12

Dynamic Warm-Up get the body moving WOD movements WOD For Time: 200 meter prowler push, 100/60 lbs. 50 Box jumps, 20′ 50 Push-ups 50 Sit-ups 50 Jump pull-ups 50 Hip extension 50 DB alternating snatch, 45/30 lbs...

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Strength Day

Posted by on Sep 10, 2014 in Workout of the Day | 0 comments

Strength Day

Dynamic Warm-Up get the body moving Review sumo dead lift and warm up to max effort. Sumo Deadlift (1 rep max) WOD 20 minute EMOM of: Even minute: Sumo Deadlift, 3 reps (80% max effort) Odd minute: Assault bike, 10/7 calories Skill/drill...

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Hump Day WOD

Posted by on Sep 9, 2014 in Workout of the Day | 0 comments

Hump Day WOD

Dynamic Warm-Up get the body moving Review WOD movements WOD Complete as many rounds in 22 minutes of: 9 Front squats, 95/65 lbs. 15 GHD sit-ups 15 Stiff leg dead lifts, 95/65 lbs 3 Muscle ups or 3 wall walks...

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