EMOM
Pre-WOD EMOM for 12 do 3 power hang cleans WOD 4 rounds for time of: 10 knees to elbows 10 Burpees 10 pull-ups 10 push press 115/75 Post-WOD To be determined
Read moreOpen WOD 12.5
**** Because of the large snow accumulation, there will only be classes at 7,8 and 9 today.Sorry for any inconvenience this may cause but normal hours will resume on Saturday. Pre-WOD Deadlifts 4 x 5 WOD 7 min Fran ladder 3-6-9-12-15-18…...
Read moreGirls Of Crossfit Revisited-Day 4
.****** No Afternoon Classes Due To Inclement Weather!!!!! Pre-WOD EMOM for 10 minutes do: 1 power snatch + 3 OHS AHAP WOD “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post-WOD Work on handstand holds and handstand...
Read moreThe Girls Of Crossfit Revisited-Day 3
Pre-WOD Strict press 4 x 5 Push press 3 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post-WOD To be determined
Read moreGirls Of Crossfit revisited – Day 2
Pre-WOD Power clean 5 x 3 High pull cleans 3 x 4 WOD “Elizabeth” 21-15-9 Reps For Time: Clean(135/95) Ring Dips Post-WOD ???
Read moreThe Girls Of Crossfit revisited – Day 1
Pre-WOD Back squat 4 x 5 WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Post-WOD Hollow rock Tabatas ; rest in the push-up plank hold.
Read moreChampionship Fight Gone Bad
Pre-WOD Take 10 to 15 minutes to work on a weakness WOD Partner fight gone bad There are 5 rounds of total reps of five stations : Wallball 20/14 SDHP 75/55 Box jumps 20” Push press 75/55 Calorie row In this workout partners rotate between...
Read moreOpen Wod 12.3
Pre-WOD 6 x 2 jerks WOD Open WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps 24/20 12 push press 115/75 9 Toes-to-bar Post-WOD ????
Read moreThrusters and Burpees, Oh My!
Pre-WOD Work on a muscle up progression, then do 3 x 5 muscle ups WOD 5 rounds for time of: 15 thrusters 95/65 15 Burpees Post-WOD To be determined
Read moreTabata Thisss
Pre-WOD Take 15 minutes to work on your snatch technique WOD 30 second Tabatas A) pull-ups B) push-ups C) wall ball 20/14 For thirty seconds do as many reps of the assigned exercise as you can – then rest 15 seconds. Repeat this six more...
Read moreCrossFit Total
CrossFit Total Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max
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