WOD / UPDATES

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CrossFit Workout – Thursday 02/09/2017

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Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare at the beginning, no deciding after you start the WOD. Warmup: CF Cleveland Ab routine plus ball slams, 15 reps each x 3 or 4 rounds until your group is…

CrossFit Workout – Wednesday 02/08/17

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Skill or Strength:  Front Squat 5-5-5-5-5 Strength: find your 5 rep max or increase at least 5lbs over your last front squat 5 rep workout Skill: 5 rep tempo front squats, 42×1. Increase weight as form allows. Target 50%-60% of 1 rep max. Conditioning WOD: On the board

CrossFit Workout – Monday 02/06/2017

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Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ? Sneak Peek for the Week: Tuesday: Barbell press 1RM plus a hang clean met con Wednesday: Strength or skill, Front squats Thursday: Rowing Helen++ (5 rounds) Friday: Box jumps, sumo…

CrossFit Workout – Saturday 02/04/2017

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We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and be ready to start at one of the following times. Deck of cards, Workout start at 8:20am 9:00am 9:40am 10:20am Note, the workout clock starts at the…

CrossFit Workout – Friday 02/03/2017

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Ground Hog Day continues…… You can do Thursday’s Deadlift WOD or Wednesday’s Rowing Pyramid WOD or Friday’s Nasty All/Abs Recovery WOD Show up and see the details. **We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and…

CrossFit Workout – Thursday 02/02/2017

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Choice for Groundhog’s Day.  You can redo/makeup Wednesday’s Rowing Pyramid WOD or do today’s deadlift WOD: Strength: Deadlift 5-5-5-5-5 rest 2 minutes after each set of DLs Prior to sets 1 through 4, perform Max rep double unders in 90 seconds and then immediately start your set of 5 deadlifts. Increase weight each set as…

CrossFit Workout – Wednesday 02/01/2017

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Strength:  DB incline bench press 10-10-10-10 WOD:  5 round pyramid, for time Row 250-500-750-500-250 meters Ball Slam 15-30-50-30-15 reps Burpee 10-20-25-20-15 reps Cool Down: 50 hollow rolls, not for time

CrossFit Workout – Tuesday 01/31/17

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AMRAP in 12 minutes plus finish round of 21 KB swing 55/40 15 pullup 9 ring dip Warmup: 3-4 rounds of 250M row, 10-toes to bar, 10-GHD hip extensions, 5- inchworm into 2 piked pushups, 30 second squat stretch/hip openers Cool Down: Coach’s Choice

CrossFit Workout – Monday 01/30/2017

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1 – 500 Meter row sprint, max effort, for time.  Rest 3-5 minutes 2 – 4 rounds, rest 1-2 minutes between rounds 5 – Barbell press 10 – Barbell cycling/hang power cleans (50-60%) 15 – Front squat 10 – Barbell cycling/hang power cleans (50-60%) 5 – Barbell press Use the same barbell for all movements,…
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