WOD 9.22.14

crossfit-thrusters

September 22, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 9.22.14

Skill of the Day:

4 Rounds:

  • 30 second Flexed Arm Hang
  • 30 second rest

Strength:

  • Clean 5×3@60%

WOD:

3 rounds for time:

  • 5-thrusters 95/135
  • 10-overbar burpees

Post Time…

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WOD 9.8.14

Cute Pull-Up

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

Workout of the Day 9.8.14

Skill of the Day:

5 min EMOM:

  • 4-Strict Pull-ups w/3-second temp descent

Strength:

8 min EMOM:

  • 1-Snatch

6 min EMOM:

  • 1-Clean & Jerk

*working up in weight each minute

WOD:

3 Rounds for time:

  • 15-Thrusters
  • 15-Pull-ups

Post Total Time…

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WOD 9.3.14

10168210_621553451260575_4487793062221718629_n

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

Workout of the Day 9.3.14

Skill of the Day:

6 min EMOM:

  • 1- Muscle Up Progression
  • 2- Ring Dips

Strength:

6 Rounds EOMOM:

  • 2- Front Squat @80%

WOD:

3 Rounds for time:

  • 3- Snatch #65/#75
  • 15- Overhead Squats #65/#95
  • 400 m-Run

Post Total Time…

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Endurance WOD 9.2.14

cf

September 1, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 9.2.14

3 Rounds:

  • 500 m- Row
  • 25- Kettle Bell Swings @ #44

 

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Endurance WOD 8.23.14

index

August 22, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 8.23.14

Swim and Run back-to-back:

  • 400 m- Swim
  • 3 mile- Run, Race Pace

 

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Endurance WOD 8.21.14

onramp

August 21, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 8.21.14

Swim 10 min:

  • Max Distance
  • Rest 3 mins
  • 4x100m Sprints
  • Rest 1 min between

Bike:

  • 5×3 mile
  • Repeat Sprints (equal work to rest ratio)

*This is split into 2-sessions

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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!

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WOD 4.7.14

Sqt

April 7, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

Strength:

Back squats 5X5 @65%

WOD:

Helen

  • 400 Meter run
  • 1.5 pood kettlebell swing X 21
  • pull-ups 12 reps

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WOD 4.4.14

April 4, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

Murph

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

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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

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