Category Archives: CrossFit WOD

WOD 10-25-14

WOD 4 Cycles of 2 minutes of max weight moved Exercise 1 – Power Cleans Exercise 2 – Shoulder to Overhead Exercise 3 – Back Squat 1 minute break between exercises to change weights Explanation 8 minutes will be spent … Continue reading

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WOD 10-24-14

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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WOD 10-23-14

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 (sub is push Ups today!!) Do Samson Stretch on each … Continue reading

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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

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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

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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

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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!!! 

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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

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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

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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

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