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

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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

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WOD 3.31.14

funny-tired-dog-pics

March 31, 2014 | Posted in Uncategorized | By

Pre WOD:

Coach Lead Warm Up

Strength:

Find 1 Rep Max of Clean and Jerk, Bench Press, and Front Squat.

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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!

 

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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!

 

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WOD 3.25.14

CF1

March 24, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Push Press

WOD:

Danny

20 minute AMRAP

  • 30 Box Jumps 20/24
  • 20 Push Press 85/115
  • 30 Pull-ups

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WOD 3.24.14

doubleunders2

March 24, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Med ball cleal

WOD:

Annie

For Time:

50-40-30-20-10

Double-unders & sit-ups

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WOD 3.21.14

article_590_belger2

March 24, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 20 lb. to 10-foot target
  • 30 cleans, 135 lb.
  • 20 muscle-ups

 

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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:

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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

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