Saturday 1/4/2014
WOD Partner Up, 5 rounds: 10 Box Jumps 20 Pullups 30 Pushups 40 Situps 50 Squats 1 person works while 1 person Rows for calories. Break up the reps any way you like, however 1 person must always be...
View ArticleThursday 1/9/2014
Warm Up Run/Row/Bike/Jump 2 minutes Shoulder Triplet 3x: 1 Wall Walk 5 Ring Rows (slow eccentric) 10 PVC Overhead Squats 5 Press w/barbell 5 Push Press w/barbell Skill Work A) Press 3×5 B) Push Press...
View ArticleSaturday 1/11/2014
WOD “Little Hand Says It’s Time to Rock and Roll!” Teams of 2: One person works at a time. A) Press Off! Max (strict) Presses with unloaded barbell. Press every 2 seconds until failure. - After...
View ArticleTuesday 1/21/2014
Warm Up 2 minutes Jump Rope Dynamic Stretches + Shoulder Triplet 1 minute max Wall Ball Skill Work Oly Skill Transfer Drills w/PVC then Barbell WOD 20 Minute AMRAP: Row 250m 5 Box Jumps (24/20) 1 Rope...
View ArticleWednesday 1/29/2014
Warm Up Run/Row/Bike/Jump 2 minutes Shoulder Triplet 2x: 5 Walk Out Push Ups 10 Supermans 15 Squats Skill Work A) Mobility: Couch Stretch 2 min/side B) Overhead Squat: 10 minutes to work up to a heavy...
View ArticleWednesday 2/5/2014
Warm Up Run/Row/Bike/Jump 2 minutes Dynamic Stretches + Shoulder Triplet 1 minute tabatas of: Push Ups Squats Ring Rows Wall Ball Skill Work 10 minutes to work up to a heavy Push Press / warm up for...
View ArticleMonday 2/10/2014
Warm Up 2 MInutes Jump Rope Samson Stretch + Shoulder Triplet CrossFit Warm Up x 2 Skill Work Movement Review and Setup WOD Fight Gone Bad! 3 rounds for total reps 1 minute each station Wall Ball...
View ArticleSaturday 2/15/2014
Warm Up Skill Work WOD Partner WOD, alternate movements: 5 minute AMRAP: 5 Clean and Jerk (135/95) 15 Wall Ball - Rest 1 minute - 5 minute AMRAP: 10 Slam Ball 10 Toes to Bar - Rest 1 Minute - 5 minute...
View ArticleThursday 2/20/2014
Warm Up Run/Row/Bike/Jump 2 minutes Dynamic Stretches 2x: 5 Walk Out Push Ups 10 PVC Overhead Squats 15 Supermans 20 Lunges Skill Work Deadlift: 5×3 WOD 3 Rounds For time: 10 Deadlifts @ 50% Weight...
View ArticleWednesday 2/26/2014
Warm Up Row 500m Dynamic Stretches 30 Second Squat Hold 10 Steps Duck Walk 5 Wall Walks Skill Work Oly Skill Transfer Drill, PVC then Barbell WOD AMRAP 3: Burpees - Rest 2 minutes - AMRAP 10: 10 Box...
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