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!”
Month: February 2016
Monday 2/29/2016
“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 […]
Friday 02/25/2016
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 […]
Thursday 02/25/2016
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 […]
Wednesday 02/24/2016
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 […]
Tuesday 02/23/2016
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 […]
Monday 02/22/2016
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)
Friday 2/19/2016
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 […]
Thursday 2/18/2016
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 […]
Wednesday 2/17/2016
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