Monthly Archives: September 2017

Team WOD Saturday

9:30 throwing down for Liz!  Happy Birthday!! WOD: For Time: 800m Run (each partner runs 1 400 relay style) 60 HSPU (portioned as needed) 800m Run 40 Alternating Power Clean (155/105) 800m Run 60 S2O 800m Run 40 Synchro T2B


Friday – 9.29.17 – EMOM + Couplet

                  The kids learning the basics of the front squat WOD: EMOM x 10 20 Double Under 5 KB Swing (70/35) Immediately Into: 12-10-8-6-8-10-12 Alternating DB Snatch (50/35) Burpee Box Jump Over (24/20)


Thursday – 9.28.17 – Bench + Row

Signature pose all the way from CF OBX.  Way to go Phil! Strength: 1rm Bench Press WOD: 6 RDS: ROW 250m Rest 3:00 Max Effort each piece. Whiteboard = Fastest & Slowest times (Since 250m only takes ~ 1:00, people can work in with each other on the rowers). Finisher: 100 Weighted sit ups (plate)


Wednesday – 9.27.17 – Intervals

CrossFit Kids in full swing Strength: 1rm Hang Power Snatch WOD: 4 Rounds 400m run 10 Power Snatch (135/95) 1:1 work rest ratio


Tuesday – 9.26.17 – Triplet

Strength: 2rm Deadlift WOD: Buy In: 100 DU 9-7-5-3 Deadlift (70% of 2rm) Bar Muscle Up Cash Out: 100 DU


Monday

Respect   Pre WOD: 40 Cal Assault Bike WOD: 5 Rds: 15 Thruster (95/65) 10 Bar Facing Burpee 20 Back Rack Lunge (95/65) Cash Out: 800m Run


“KB4KT “

Registration 8-8:30am.  First heat 9am!  Bring cash as there are some pretty great gift baskets being auctioned.  See everyone tomorrow!


Friday – 9.22.17 – Triplet

Michelle R. working hard! WOD: 4 RFT 400m run 21 Deadlift (155/105) 12 S2O


Thursday – 9.21.17 – Team WOD

Kettlebells for Kate is Saturday! 8-8:30 registration – 9am 1sr heat. WOD: Teams of 3 ***30 Min AMRAP*** 1)Pacer = KB or DB Farmers Carry 200m (continuous!!!!!! No dropping KB or DB – 200m Sprint penalty!!) 2)Length of gym sled push, Rest :15, length of gym sled push, Rest :15, etc 3)10 Heavy Slam Balls,


Wednesday – 9.20.17 – AMRAP

Day 1 of CF Kids was a HUGE success! WOD: AMRAP 17 50 Lunges 25 Pull Up 50 Double Under 25 t2b