Monthly Archives: January 2014

WOD 2-1-14

Strength EMOM 8 minutes- 3 FULL SNATCHES (As Heavy as you can with good form) WOD 100 Double Unders (sub is 4:1) 5 Wall Balls (20/14 BOTH TO 10′ Target) 80 Double Unders 15 Wall Balls 60 Double Unders 15 … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 1-31-14

WOD 3 Rounds 1 min Row (Calories) 1 min Burpee 1 min Box Jump (24/20) 1 min KB Swings (53/36) 1 min REST – REST – Power Clean 10×2 on the minute. 2 reps on the minute every minute for … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 1-30-14

Strength Deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 WOD 30 Sit ups 10 Rounds 10 SDHP 10 Push ups 30 Sit ups

Posted in CrossFit Kids WOD | Leave a comment

WOD 1-30-14

Strength Deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 WOD 50 Sit ups 10 Rounds 10 SDHP (95/65) 10 Push ups 50 Sit ups

Posted in CrossFit WOD | Leave a comment

WOD 1-29-14

Strength  1) Snatch ladder – 1 Snatch + 1 Hang Snatch (Once the barbell leaves the ground it must not touch again; 60 seconds per bar) Women’s Weights: 55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155 Men’s … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 1-28-14

Strength Shoulder Press 10-10-10 WOD 3 Rounds 30 Wall Ball 10 Jumping Pull-ups

Posted in CrossFit Kids WOD | Leave a comment

WOD 1-28-14

Strength Shoulder Press 10-10-10 WOD 3 Rounds 30 Wall Ball (20/14) 10 Bar Muscle Ups (or sub 10 Pull-ups and 10 Ring Dips)

Posted in CrossFit WOD | Leave a comment

WOD 1-27-14

Strength Front Squat 5 – 5 – 5 – 5 – 5 WOD 10-8-6-4-2 Power Snatch (135/95) 50 Double Unders between rounds  

Posted in CrossFit WOD | Leave a comment

WOD 1-25-14

WOD Time cap is 40 minutes 1000m Row 100 KB Swings (55/35) 80 Wall Balls (20/14) 60 Box Jumps (24/20) 40 Pull ups 20 Power Snatches (115/75)

Posted in CrossFit WOD | Leave a comment

WOD 1-24-14

WOD 10-8-6-4-2-2-4-6-8-10 Sandball Slams (20/15) Between each set of Sandball Slams 20 Burpee Broad jumps (yes you have to END with Burpee Broad jumps) Skill Work Work on Rope Climbs or Double Unders  

Posted in CrossFit WOD | Leave a comment