1/6/16 WOD

1/6/16 WOD

Weightlifting Technique Day: Snatch Pulling *the focus today is the 1st and 2nd pull of the lift Technique: *build as you are able, but DO NOT let the weight of the bar affect proper movement, if things get sloppy, drop back to the last weight you moved GREAT at and finish your sets there. Your goal […]

1/5/16 WOD

1/5/16 WOD

Skill: Tabata Double Unders 6 Rounds Toes 2 Bar Progressions 3 min AMRAP of: 3 T.2.B. 6 Squats Technique: Back Squat 10-10-10-10 WOD:3 rounds for time: 21 T.2.B. 21 Wall Ball

1/4/16 WOD

1/4/16 WOD

Skill: Tabata Double Unders (6 rounds) Technique: take 10 min to build to todays heavy 1 rep Jerk take 10 min to build to todays heavy 1 rep Dead Lift WOD: 15 min AMRAP of: 5 Push Press(115/80) 10 Dead Lift 15 Box Jumps(24/20)

1/1/16 WOD

1/1/16 WOD

HAPPY NEW YEAR! the 2016 WOD for time: 2016 m Row 20 Back Squat (215/145) 16 Pull Ups 20 Front Squat (165/115) 16 Pull Ups 20 Overhead Squat (115/75) 16 Pull Ups

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 […]

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