Category Archives: CrossFit WOD

WOD 10-22-14

Warm Up The “official” CrossFit Warm-up- 15 minute cap NOTE-FOR PULL UPS- try and do a DIFFERNT KIND of pull up EACH ROUND!! Mix it up! 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 10-21-14

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

Posted in CrossFit WOD | Leave a comment

WOD 10-20-14

We are moving into our second week of the new strength program.  So far everyone seems to be enjoying the variety.   This week we are going to 75% of our 1 RMs on the lifts and we will have … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 10-18-14

Coach’s Choice of Warm-up WOD 21 Thrusters 95/65 21 Pull-ups 200m Run 15 Thrusters 15 Pull-ups 400m Run 9 Thrusters 9 Pull-ups 700m Run Enjoy the weekend!  Good Luck to Scott Sherwood, Matt Jester and Mark Maroco!!! 

Posted in CrossFit WOD | Leave a comment

WOD 10-17-14

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

Posted in CrossFit WOD | Leave a comment

WOD 10-16-14

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

Posted in CrossFit WOD | Leave a comment

WOD 10-15-14

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

Posted in CrossFit WOD | Leave a comment

WOD 10-14-14

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

Posted in CrossFit WOD | Leave a comment

WOD 10-13-14

This week we are back on our regular schedule for Strength etc.  HOWEVER….We are going to be getting away from the Wendler program for a bit and try something different and slightly more entertaining (more variety and strength endurance work). … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 10-11-14

WOD Partner WOD 20 Deadlift 275/185 400m Run 20 Hang Clean 185/115 400m Run 20 Shoulder to Overhead 185/115 400m Run 20 Power Snatch 145/105 400m Run 20 Overhead Squats 135/95 Reps are split between partners at their descrestion. Both … Continue reading

Posted in CrossFit WOD | Leave a comment