Category Archives: WOD

Wednesday 10.01.14

WARM UP Jog 200m PVC Mobility Dynamic Warm-up Then Stretch hips/hamstrings STAMINA 4:00 Minutes: Run 400m Max Slam Balls in time remaining Score = Number of slam balls METCON 100 Double Unders < then > 21-15-9 Overhead Squats Burpees over … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off

Tuesday 09.30.14

WARM UP PVC Mobility Jog 200m 4 Rounds: 10 Air Squats 20 Jumping Jacks 30 Single Unders STRENGTH Front Squat 2 Rep Max All Groups METCON Jackie 1000m Row 50 Thrusters 30 Pull-ups Elements: 35/15#; ring rows Fitness: 45/35#; Assisted … Continue reading

Posted in WOD | Tagged , , , , , , , , , , | Comments Off

Monday 09.29.14

WARM UP Arm Circles/Arm Crosses PVC Mobility Jog 400m 3 Rounds: 10 Slam Balls Low Bear Crawl 10 Thrusters w/ slam ball STAMINA/SKILL Max Double Unders in 2:00 < rest 2:00 > Max Timed Wall Sit Elements: Singles Fitness: Singles … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Sunday 09.28.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

Posted in WOD | Comments Off

Saturday 09.27.14

9:15am Team WOD 9:15am Partner WOD: PG Birthday WOD = 9 rft: 30 push ups even rounds; 30 pull ups odd rounds 74 du One partner works, other holds deadlift (c = 185/135; p = 155/115; f = 96/65). Partner … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Friday 09.26.14

WARM UP PVC Mob Jog 400m 2 Rounds: 10 Opposite arm/opposite leg extension from bear position 10 empty BB Front Squats :30 Tricep Stretch w/ band, each arm STRENGTH Front Squats 3×10 All Groups: 60-70% METCON 15:00 AMRAP 10 Bar … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Thursday 09.25.14

WARM UP PVC Mob Jog 200m 3 Rounds: 5 Pull-ups 10 Burpees 15 Air Squats STAMINA All Groups: “Rowling” 5 Rounds 20 Pulls – Score is longest distance for 20 pulls (Partner rests while partner rows) METCON 7 Rounds: 7 … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Wednesday 09.24.14

WARM UP PVC Mob Jog 200m 3 Rounds: 10 Slam Balls 10 Push-ups 10 Sit-ups SKILL Strict Pull-ups 4×10 Strict Dips 4×8 Elements: Ring rows & box dips Fitness: Assisted pull-up & ring dips or dips on parallel bars Performance: … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Tuesday 09.23.14

WARM UP PVC Mob Row 500m 1:00 squat hold 2 Rounds: Legs Swings x 10 front to back and side to side 15 Straight leg sit-ups STRENGTH Back Squats 15 – 10 – 5 55%-65%-75% Perform 3 warm-up sets of … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Monday 09.22.14

WARM UP PVC Mob Jog 400m 2 Rounds: 10 PVC Thrusters 10 Straight leg slam balls 10 Lunge steps w/ stretch OLY 6 x 2 Cleans + 1 Jerk Elements: Lightweight, focus on form Fitness: Lightweight, focusing on form Performance: … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off