Month: July 2024
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WOD April 18, 2016 (Monday)
Read More: WOD April 18, 2016 (Monday)In teams of 3, every 3 minutes complete 5 deadlifts 5 bench press and 5 power cleans. Use between 65 to 75% of 1 rep max. Rest and repeat every 3 minutes for 10 rds. *Each team member starts at a station and cycles through all 3 each round.
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WOD April 15, 2016 (Friday)
Read More: WOD April 15, 2016 (Friday)Front squat 5×5 increase weight 5# from last week Push press 5×5 WOD “Jackie”1000m row50 thrusters 35/4530 pull ups
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WOD April 14, 2016 (Thursday)
Read More: WOD April 14, 2016 (Thursday)WOD “Death By Plate Weight “4RFT W25#/M45#400m run w/plate20 burpee to overhead to plate jump20 overhead traveling lunge steps (alt. legs)20 ab mat sit-ups w/plate
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WOD April 13, 2016 (Wednesday)
Read More: WOD April 13, 2016 (Wednesday)OH squat 5×5 increase weight 5# from last week Power snatch 8 min EMOM 3 @ 60/65% WOD 5RFT10 OH squat 95/65 10 dips250m row
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WOD April 12, 2016 (Tuesday)
Read More: WOD April 12, 2016 (Tuesday)Skill- weighted pull ups 2-2-2-2-2 or if you do not have strict pull ups perform 5 sets max rep supine ring rows Strength- dead lift 5×5 increase weight 5-10# from last weekBench press 5×5 WOD AMRAP in 10 min. 15 push ups/15 pull
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WOD April 11, 2016 (Monday)
Read More: WOD April 11, 2016 (Monday)Back squat 5×5 increase weight 5-10# from last weekThruster 2-2-2-2 increase weight each set WOD “The Chief” AMRAP 3 min-Rest 1 min. between sets, repeat for 5 sets of 3 power cleans (65/95) 6 push-ups 9 air squats
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WOD April 8, 2016 (Friday)
Read More: WOD April 8, 2016 (Friday)Front squats 5×5 Push jerks 5×5 10 EMOM:3 thrusters 65/953 lateral jump burpees
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WOD April 7, 2016 (Thursday)
Read More: WOD April 7, 2016 (Thursday)Skill: rope climb practice WOD: NFT10 power cleans 200m run8 power cleans 400m run6 power cleans 600m run4 power cleans 800m run2 power cleans 1000m run
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Gymnastics April 6, 2016 (Wednesday)
Read More: Gymnastics April 6, 2016 (Wednesday)Kids aren’t the only ones who get play time! The gymnastics class starts with fundamental skills and progress to the more challenging WOD related movements.
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WOD April 6, 2016 (Wednesday)
Read More: WOD April 6, 2016 (Wednesday)OH squat 5×5 Three- 8 min. AMRAP A). 10 HSPU or 3 wall walks10 goblet squats 35/53 Rest 2 min. B). 50 double unders or 100 singles 10 chest to bar pull-ups or 20 pull-ups Rest 2 min. C). 5 muscle ups or 10 toes to bar20 ab mat sit ups
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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