12/30/15 WOD

12/30/15 WOD

20 min AMRAP: 15 T2B 15 Wall Ball 15 Shoot Thrus 15 Russian Twists w/bumper plate 15 Triple Unders (scaled to 30 double unders)

12/29/15 WOD

12/29/15 WOD

Skill:3 rounds of: 6 Burpee Box Jumps 10 K.B.S. 20-30 Double Unders Technique: Take 10 Min to build to Today’s Heavy 2 Rep Power Clean (must be a Touch & Go today, no dropping the bar) WOD: for time: 21-15-9 Banded Dead Lift(225/155) Box Jump -Rest- 3 min 12-9-6 Power Clean(135/95) Bar Facing Burpees

12/28/15 WOD

12/28/15 WOD

Skill: 3 rounds of: 3-5 Muscle Ups or 6 Pull Ups + 6 Dips 5 Pistols ea. Leg 30-45 Sec Nose to Wall Handstand Hold Technique: Take 15 min to build to a Heavy 1 rep Overhead Squat WOD: with a 20 min Clock even min: 7 C.2.B. Pull Ups Odd Min: 7 O.H. S. @ […]

12/23/15

12/23/15

the 12 Days of CrossFit WOD 1- Snatch 2- Muscle Ups 3- Front Squats 4- Box Hurdles 5- Power Cleans 6-H.S.P.U. 7-Dead Lifts 8-T2B 9-Kettle Bell Swings 10- Elfin’ Burpees 11- Goblet Squat Cleans 12- Wall Walks

12/22/15 WOD

12/22/15 WOD

Skill:  20 2-fer-1 Wall Ball Hand Stand Walk 40 yds. 10 min: Build to a Heavy Back Squat Thruster Back Squat: 5-5-5-5-5 10 min AMRAP: 30 Back Squat(135/95) 30 Shoulder 2 O.H. (135/95) 30 Box Jumps  

12/21/15 WOD

12/21/15 WOD

Skill: 4 Round Tabata Mash Up: Russian K.B.S. Box Jumps Technique: Build to a Max 2 rep Touch & Go Power Clean in 10 min *the bar may not rest on the floor between the 2 reps or the lift does not count 10 min EMOM 3 Power Cleans every 40 sec @ 65% of […]

12/18/15 WOD

12/18/15 WOD

Skill: 3 rounds: 3-5 Muscle Ups 5 2fer1 Wall Balls 30 Double Unders Technique: take 10 min to build with a 2 rep snatch WOD: WORKOUT 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 […]

12/17/15 WOD

12/17/15 WOD

“My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan “Without self-discipline, success is impossible, period.” – Lou Holtz Mobility : Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities of your choice. […]

12/16/15 WOD

12/16/15 WOD

Skill: Clean Progressions 5 Down & Up 5 High Elbows 5 Muscle Clean 5 Front Squats 5 Drop Clean 1 High Hang CLean 1 Mid Thigh Clean 1 Low Hang CLean 1 Below the Knee Clean 1 Mid Shin Clean Technique: Squat Clean Ladder: 18 min 1 Rep Every 90 Sec for 12 sets. adding no […]

12/15/15 WOD

12/15/15 WOD

Skill: 4  Round Tabata Double Under Warm Up Muscle Up Progressions Technique:  Build to a Heavy Jerk in 10 min or Less WOD: 3 Muscle Ups 125 Double Unders 6 Muscle Ups 100 Double Unders 9 Muscle Ups 75 Double Unders 12 Muscle Ups 50 Double Unders 15 Muscle Ups 25 Double Unders

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