WOD Category

6871876549_3579f88962_z

WOD Friday, 4 September

Sep 03, 2015Comments off5 Views

Question of the Day: What are your weekend plans? Warmup: 10 Bandy Good Mornings 10 Bandy Side Steps 10 Bandy Pull parts 10 Kipping Swings 10 Med Ball Front Squats   WOD: Pendlay Row 3×10-12 For Time:

8566368443_9cb9f4cace_z

WOD Thursday, 3 September

Sep 02, 2015Comments off13 Views

Question of the Day: What is your least favorite vegetable? Warmup: 3 Min Shoulder Mobility 2 Sets: 12 GHD Situps 12 Steps Walking Lunge w/ Twist 12 Hip Extensions   WOD: 3 Rounds: 200m Farmer’s Carry 20

GaryBW-M

WOD Wednesday, 2 September

Sep 01, 2015Comments off17 Views

Question of the Day: Where is your dream vacation destination? Warmup: Row 2 Min @ 50-75% Clean and Jerk Review (Coach Lead, 8-10 Min)   WOD: Take 15 min to find max Clean and Jerk Take 70-75%

8567453006_4b5cf9a271_z

WOD Tuesday, 1 September

Aug 31, 2015Comments off18 Views

Question of the Day: What is your favorite song from the 80’s? Warmup: Run 200m Run 200m Backwards 3 Rounds: 3 Pull Ups 5 Push Ups 9 Air Squats WOD: Cindy 20 Min AMRAP: 5 Pull Ups

IMG_2593

Partner WOD Saturday, 29 August

Aug 28, 2015Comments off34 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: For Time: Row 3000m (Switch every 250m) Partner Burpee Ladder 1-16 60 Push Press @ 75/115 (Switch every 5 reps)   Movements can be done

8507971256_d5c5d66615_b

WOD Friday, 28 August

Aug 27, 2015Comments off46 Views

Question of the Day: What are your weekend plans? Warmup: Squat Clean, Front Squat, Thruster Review (Coach lead, 10 min, Use PVC / Empty Bar) WOD: Build to Heaviest Complex in 15 Min of: 1 Squat Clean

8507971226_9afdda8670_z

WOD Thursday, 27 August

Aug 26, 2015Comments off50 Views

Question of the Day: Do you like red apples or green apples better? Warmup: Run 400m 2 Sets: 6 Knees to Elbows 6 Spiderman Push Ups 6 Empty Bar Deadlifts WOD: 8 Rounds for Fastest and Slowest

i-p93ztRZ-L

WOD Wednesday, 26 August

Aug 25, 2015Comments off56 Views

Question of the Day: If there was a movie about you, who would play your character? Warmup: 3 Min Ankle Mobility 20 Air Squats 20 Box Step Ups 20 Snatch Grip PVC Shoulder Press (Behind the Neck)

josh B

WOD Tuesday, 25 August

Aug 24, 2015Comments off55 Views

Question of the Day: What movement do you feel like you have improved on most since you started CrossFit? Warmup: 4 Min Hip and Shoulder Mobility 3 Sets: 8 Kipping Swings 8 Air Squats w/ PVC Pass

IMG954116

WOD Monday, 24 August

Aug 23, 2015Comments off55 Views

Question of the Day: What did you do over the weekend? Warmup: 2 Sets: 10 Trunk Twists 10 Bandy Good Mornings 5 Inch Worm Push Ups   WOD: Good Mornings 3-5 Reps @ 5311 x 3 4