Monthly Archives: May 2014

WOD 5-31-14

WOD 3 REP MAX Front Squat – 25 min time cap REST 3 minutes Using 75% of your 3 Rep MAX Front Squat for your weight for the clean and jerk Time Cap 14 minutes Row 1000 m AMRAP with … Continue reading

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WOD 5-30-14

Warm-up/Skills 2 Rounds 3 each side Turkish Get-ups 3 Plank holds as long as possible 3 x 8 Split Jerks with empty bar only Strength Bench Press- using 90% of your 1 RM for calculations 4 x 5 @40%, 1 … Continue reading

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WOD 5-29-14

Warm Up and Skills Run or Row 1 mile (1600 m) for time Strength De-load Dead lift – using 90% of your 1 RM for calculations 4 x 5 @40%, 1 x 5 @50%, 1 x 5 @60% WOD  7 … Continue reading

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WOD 5-29-14

Warm Up and Skills Run or Row 1 mile (1600 m) for time 3 x 10 Bent over Rows 3 x Max KB Swings in 1 minute (rest 1 minute between sets) Strength De-load Dead lift – using 90% of … Continue reading

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WOD 5-28-14

Warm Up and Skills Handstand Holds- Wall Walk – Nose to wall x 5 3 x 8 Strict Toes to Bar Back Bridges- accumulate 2 minutes Strength  De-Load Strict Press- Using 90% of your 1 RM 4 x 5 @40%, … Continue reading

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WOD 5-27-14

Strength Back Squats- Using 90% of your 1 rep max 4 x 5 @ 40%, 1 x 5 @50%, 1 x 5 @60% WOD 18 minute AMRAP 15 Box Jumps 10 Thrusters 5 Kettlebell Swings

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WOD 5-27-14

This week is what we call a DE-LOAD week- meaning we are at the end of a 3 week build for all of our major power lifts.  It is imprtant to remember that you should always take a week or … Continue reading

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WOD 5-26-14

THANK YOU TO ALL OUR SERVICE MEN  AND WOMEN WHO SERVE OUR COUNTRY NOT JUST TODAY BUT EVERYDAY!!! Today our members will honor a fallen “HERO” “MURPH” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run  In … Continue reading

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WOD 5-24-14

WOD 4 rounds for time 20  Wall Balls (20/14 to 10 foot target….practice this…they will be in the Open at this height!) 20 KB Clean and Jerks (55/35)- 10 per arm 20 Toes 2 Bar (both toes must touch at … Continue reading

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WOD 5-23-14

Warm Up and Skills 3 x 5 Sots press- bar only then progress up in weight if you can 3 x 10 Good Mornings- bar only then progress heavier if you can Strength Bench Press Using 90% of your 1 … Continue reading

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