Tuesday, January 3rd, 2013
Strength WOD
Push Press + Push Jerk + Split Jerk
15 Minutes to find a heavy load
WOD
20 Shoulder to Overhead
40 Sit ups
80 Double Unders
2 Rounds
Fitness (95/65) (160 single unders per round)
RX (135/95)
RX+ (155/105)
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Monday, February 2nd, 2015
Opening Day!
Strength WOD
Power Cleans 3/3/3/3/3
WOD
3 Power Cleans
6 Front Squats
9 Burpees
9 Minute AMRAP
Fitness (95/65)
RX (135/95)
RX+ (155/105)
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Saturday, January 31st, 2015
Partner WOD
10 Deadlifts
1o Box Jumps
12 Rounds
Partner A does a round then Partner B
Rest two minutes
10 Wall Balls
10 Sit Ups
12 Rounds
Partner A does a round then Partner B
Fitness (155/105) (14/10)
RX (225/155) (20/14)
RX+ (225/155)
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Friday, January 29th, 2015
Crossfit 101 Classes
For those new to CrossFit or want a refresher on the different movements, we will be doing a CrossFit 101 Classses throughout the month. New CrossFitter’s are required to take these three classes: Class A: Squats and Presses Class B: cleans, deadlifts, and pull ups Class C: snatches and cleans from the ground The class schedule can be found at the Schedule link.Skill WOD
Muscle up progressions
Coaches will provide you with a series of drills that will help you get your first muscle or improve your efficiency in executing muscle ups
WOD
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
20 Minute AMRAP
The rig is ready for Cindy
