Category Archives: WODs

Thursday – 12.8.16 – Max Clean + ‘Annie’

“Its your day”         Strength: 1rm Clean WOD: ‘Annie’ 50-40-30-20-10 Double Under Sit Up  


Wednesday – 12.7.16 – Max Out Day

Get well soon coach! Strength: Max Rep Bench Test Crx 225/155 Rx 155/105 L1 115/75 WOD: 14 Min Clock 1 min work/1 min rest MAX BURPEE (to 6″ target) Finisher: 1 Min Max Cal Assault Bike


Tuesday – 12.6.16 – Row + Ascending Ladder

Look mom, no hands!  -Tyler     WOD: 11 Min. Clock 60 Calorie Row then in the time remaining – ascending ladder x 1 starting at 5: Box Jump (24/20) Deadlift (Crx 225/155 – Rx 185/125 – L1 135/95)


Monday – 12.4.16 – Back Squat + Couplet

Huge congrats to Erin on getting her CrossFit Level 1 this weekend! Strength: 5rm Back Squat WOD: 20 Min. Cap 21-18-15-12-9-6-3 Shoulder to Overhead (Crx 135/95 Rx 115/85 L1 75/55) Toe 2 Bar


Saturday – 12.3.16 – Partner WOD

A little pre wod mobility     WOD: Teams of 2 AMRAP 20 20 Pull Up 20 Burpee 40 Empty Bar Thruster 40 Hollow Rock **Partitioned as needed – One partner working at a time**  


Friday – 12.2.16 – Run + Triplet

4 rope climbs to earn that RX!     WOD: 4 Rounds For Time: 400m Run 18 Back Rack Lunge (75/55) 15 Power Snatch 1 Rope Climb


Thursday – 12.1.16 – Run + Triplet

Michelle being coached by the little one!   WOD: 4 Rounds For Time: 400m Run 18 Back Rack Lunge (75/55) 15 Power Snatch 1 Rope Climb


Wednesday – 11.30.16 – 5rm FS + Row Sammich

This is Donny, he comes at 6am, he is progressing quickly, hard work and a good arch position pays off!         Strength: 5rm Front Squat WOD: For Time (Cap 13 min) 500m Row 2-4-6-8-10 Hang Power Clean (Crx 135/95 – Rx 95/65 – L1 65/45) Front Squat 500m Row


Tuesday – 11.29.16 – Its a surprise!

   


Monday – 11.28.16 – Hope you enjoyed the turkey!

We are placing the order for hoodies and shirts today.  You have until Monday at midnight to place your pre – order using the link HERE       Janimal!     WOD: 30 Wall Ball (20/14) 10 Deadlift (Crx 315/205 – Rx 255/155 – L1 155/105) 25 Wall Ball 10 Deadlift 20 Wall Ball