WOD 4.10.14

T2B

April 10, 2014 | Posted in Daily WOD | By

Workout of the Day 4.9.14

Pre-WOD:

Coach led warm up

Strength:

Bench Press 5X5 @65%

WOD:

8 Minute AMRAP

  • 5 Front Squats
  • 7 Toes to bar
  • 9 Burpees

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.9.14

athlete3

April 9, 2014 | Posted in Daily WOD | By

Workout of the Day 4.9.14

Pre-WOD:

Coach led warm up

Strength:

Deadlift 5X5 @65%

WOD:

3 X 800 meter run – Rest 3 minutes between sets

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.8.14

hookgrip

April 7, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 4.8.14

Pre-WOD:

Coach led warm up

Strength:

Press 5X5 @65%

WOD:

3 Rounds for Time

  • 10 Muscle Ups
  • 20 GHD Sit-Ups

Post Total Time/Reps.

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.3.14

April 3, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Strength:

Front Squat 5×5 @ 65%

WOD:

8 rounds

Each 30 seconds on, 30 seconds off

  • Handstand push-ups
  • Double unders

Read More →

WOD 4.2.14

crossfit-total-image

April 2, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD: 

Coach led warm up

Strength: 

CrossFit Total

Read More →

WOD 4.1.14

April 1, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

3 Rounds for Time

15 Wall Balls

15 Strict weighted pull-ups

Read More →

WOD 3.27.14

Pat-n-front-squat

March 27, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Front Squat

WOD:

3 Rounds for time:

  • Run 400m
  • 12 Front Squat 125/155

Post time on whiteboard!

 

Read More →

WOD 3.26.14

better

March 25, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Snatch

WOD:

For time 10 to 1 reps of:

  • Alternating Pistols
  • Burpees

Post time on whiteboard!

 

Read More →

WOD 3.20.14

T2B

March 20, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Press

WOD:

8 MIN AMRAP

  • 7 KB Swings 70/53
  • 7 Toes to Bar

Post total reps:

Read More →

WOD. 3.19.14

results

March 19, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Snatch

WOD:

5 Hang power snatches 95/135

30 sit-ups

Read More →


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