Monthly Archives: November 2014

WOD 12-1-14

Happy Monday it’s Dec. 1 – wow can you believe it!!  Great time at the bonfire thank you Michael Pop for hosting, it was a beautiful night for it!  You will see some changes at the Box when you arrive … Continue reading

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WOD 11-29-14

Warm-up/Skills 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Strength Deadlift – warm up to 75% of your 1 RM, then do AMRAP x 4 … Continue reading

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WOD 11-28-14

BON FIRE SATURDAY NIGHT AT MICHAEL POP’S HOUSE!!!!  ALL IS WELCOME PLEASE BRING A DISH TO SHARE AND BYOB.  BON FIRE STARTS AT 7:00pm.  HOPE TO SEE YOU ALL THERE!!! WOD 180 Front Squats 135/75 – 60 reps per person … Continue reading

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WOD 11-26-14

Skills/Warm Up 3 rounds for QUALITY 4 Turkish Get ups per arm (go as HEAVY as you can in rounds 2 and 3) 4 Walk out to inchworm plank holds (30 seconds each) 8 Strict Toes to Bar Strength Bench … Continue reading

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WOD 11-25-14

Warm Up/Skills Handstand Walk Progressions Hollow Holds- 30 seconds hold x 5 Strength Strict Press- Warm up to 75% of your 1 RM THEN  AMRAP x 4 @75% with 2 minutes rest exactly between sets WOD 15-12-9-6-3 Reps for time … Continue reading

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WOD 11-24-14

Warm Up/Skills   The “Burgener Warm Up” 3 reps of each movement, 4 times through, PVC, training bar, empty bar, a bit of weight Strength Back Squats- work up to 75% of your 1 RM, then 4 reps EMOM for 9 … Continue reading

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WOD 11-22-14

Warm-up The “official” CrossFit 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 seconds each round. WOD … Continue reading

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WOD 11-21-14

Warm-up/Skills 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 sec Strength Bench Press- Warm Up to … Continue reading

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WOD 11-20-14

Strength Bench Press WOD 21-15-9 reps for time Wall Balls KB Swings Jump Ropes – 84- 60-36 reps

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WOD 11-20-14

Warm Up The “official” CrossFit Warm-up 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 seconds each … Continue reading

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