Tuesday 3/1/2016
Strength: Wendler Squat and Shoulder Press WOD: 21-15-9 Front Squat 135/95 Hand Release Push-ups Double Unders “All athletes: remember that the PALEO CHALLENGE starts 3/1/2016!”
Strength: Wendler Squat and Shoulder Press WOD: 21-15-9 Front Squat 135/95 Hand Release Push-ups Double Unders “All athletes: remember that the PALEO CHALLENGE starts 3/1/2016!”
“ATTACK YOUR GOAT” The gym will be open to work on anything you guys decide or need help on. Don’t be shy, ask questions and any of the coaches will […]
Workout 16.1 RX 20-min. AMRAP: 25-ft. overhead lunges 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups Men lunge 95b. Women lunge 65lb 16.1 SCALED 25-ft. front rack walking lunge 8 burpees […]
Strength Wendler Deadlift WOD “Yay Burpees” -400m Run -40 Burpees -400m Run 30 Burpees -400m Run -20 Burpees -400m Run -10 Burpees Today the first WOD for the Crossfit Open […]
Strength: Wendler Press WOD: 5 Rounds for Time 6 Snatches (95/75) 6 Over Head Squats (95/75) Mandatory 1 Minute Rest 5 Rounds for Time 6 Squat Cleans (95/75) 6 Push […]
Strength: Front and Back Squat WOD: 20 AMRAP 12 Wall Balls 10 Push-Ups 12 Walking Lunges with Med Ball 10 Toes-to-Bar 12 Box Jumps 10 Calorie Row Don’t forget the […]
Strength: Bench Press: 5-5-3-3-1 WOD: 25-15-10 Power Clean (135/95) Floor Press (135/95) Evil Wheels w/ Bar Kettle Bell Swings (53/44)
Monster Mash 1 Round -1 Lap -30 Air Squats -30 Clean and Jerk 135/95 -30 Air Squats -1 Lap 3 Minutes Mandatory Rest 2 Rounds -8 HSPU -10 Squat Cleans […]
Strength Shoulder Press WODS Two wods will be posted only one will done it will all depend on coin toss. Every class a coin will be flipped and the designated […]
Strength Wendler Deadlift Tuesday’s WOD should have gotten juices flowing and the legs warmed for the rest of week. WOD 15/12/9/12/15 -Deadlift 225/175 -Landmine Thrusters 45/25lb plate