Category: WOD
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WOD July 10, 2019 (Wednesday)
Read More: WOD July 10, 2019 (Wednesday)Clean: 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ Pendlay Rows between clean sets: 3×10 WOD: For Time 15, 12, 9 DB Thruster – Left Arm 50/35 DB Thruster – Right Arm Burpee Pull Up For Time 15, 12, 9 DB Thruster – Left Arm 70/50 DB Thruster –…
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WOD July 9, 2019 (Tuesday)
Read More: WOD July 9, 2019 (Tuesday)10xEMOM: Min 1: Max Cal Row Min 2: 10-12 Push Ups WOD: 20 Min AMRAP – Team of 2 50 WB 20/14 50 T2B 50 HSPU 50 Pull Ups
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WOD July 8, 2019 (Monday)
Read More: WOD July 8, 2019 (Monday)Warm-up: 3×10 Ab Roll Outs Weightlifting: Back Squat 6xE2MOM 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 RFT 10 Burpees to Plate 10 Weighted Sit Ups 45/35 burpee to plate: https://youtu.be/SX-AZAwkcfk weighted sit up: https://youtu.be/ccT_Ipjirwk?t=27
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WOD July 5, 2019 (Friday)
Read More: WOD July 5, 2019 (Friday)Warm-up: 6xEMOM 50M Shuttle Run with Med Ball 20/14 Weightlifting: Front Squat 6xE2MOM Front Squat 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: For Time 21-15-9 DBx2 FR Lunges 30/50 Strict HSPU
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Independence Day 2019 Holiday Schedule
Read More: Independence Day 2019 Holiday ScheduleJuly 4, 2019 Holiday Schedule: Crossfit Class 10am-12pm Open Gym from 10am-1pm. All other classes cancelled. Enjoy the 4th of July with your Friends and Family !
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WOD July 4, 2019 (Thursday)
Read More: WOD July 4, 2019 (Thursday)Happy Independence Day, America! WOD: The Seven (For Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups Scaling Options: Handstand push-ups –> Pike push up –> Hand release push up A suicide bomber killed seven CIA officers and one Jordanian officer at a…
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WOD July 3, 2019 (Wednesday)
Read More: WOD July 3, 2019 (Wednesday)Warm-up: 3×3 Turkish Get Up (3 Each Side=1 Round) Go as heavy as safely possible Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 4 RFT 200M Run 25 Push Ups 200M Run 25 Air Squats 25 min CAP Rx+ 4RFT 200M Run 25…
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WOD July 2, 2019 (Tuesday)
Read More: WOD July 2, 2019 (Tuesday)Warm-up: Alt Tabata – 2 Tabata Sets 10 Beat Swings 10 Air Squats *Remember Tabata means max output for :20 with :10 rest Weightlifting: Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ WOD: For Time 5xE2MOM 10 Pull Ups Max Rep Thrusters 95/65 Rx+ 5xE2MOM 10 Pull Ups…
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WOD July 1, 2019 (Monday)
Read More: WOD July 1, 2019 (Monday)Weightlifting: Back Squat 6xE3MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% Shoulder Press: Seated DB Press between Squat Sets 3×10 WOD: Team of 2: 15 Min AMRAP 300 Double Unders 200 Air Squats 100 Push Ups 50 Burpees to 6FT Target
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WOD June 28, 2019 (Friday)
Read More: WOD June 28, 2019 (Friday)Weightlifting: Front Squat 3xE3MOM 3 x 10 Front Squat @ 70% Bent Over Row: DB Bent Over Row between Squat Sets 3×10 WOD: 5xE2MOM 15 Burpee Box Jump Overs Max Rep Deadlift 225/155 or scale to 70%
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CrossFit – Sat, Nov 30
CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest
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CrossFit – Fri, Nov 29
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…