Thursday 4/14/2016
Strength: Wendler Bench Press
WOD: For Time
5 Rounds
500 Meter Row
7 Floor Presses 135/95
Wednesday 4/13/2016
Strength: Wendler Deadlift
Buy In: 1 Tower Run
21-15-9
Deadlift 275/185
Bar Facing Burpees
Cash Out: 1 Tower Run
Tuesday 4/12/2016
Strength: Wendler Shoulder Press
WOD: Part 1, 9 Minute EMOM
Technique work, add weight every 3rd minute.
(Snatch, High-Pull,Power Snatch,OHS,Squat Snatch)
WOD: Part 2, For Time
10 Squat Snatch 75/55
50 DU
10 Squat Snatch 75/55
40DU
10 Squat Snatch 75/55
30DU
10 Squat Snatch 75/55
20DU
10 Squat Snatch 75/55
10 DU
Monday 4/11/2016
Strength: Wendler Back Squat
WOD: For Time
50 Wall Balls 20/16
50 Hand Release Push-ups
50 Lunges
50 Air Squats
50 Wall Ball Sit-ups 20/16
Friday 4/8/2016
“Pre-Birthday WOD for Angie Forbes”
04/09/1983
Buy In: 33 Pull-ups
4 Rounds
9 Cleans RX: 155/105
8 Box Jump Ovr
3 Man Makers RX: 45/25
Cash Out: 33 Burpees
Thursday 4/6/2016
***Cardio Thursday’s***
Strength: Wendler Deadlift
WOD: For Time
Tower
1 Lap
25 Deadlift
1 Prowler Push
50 Evil Wheels W/Bar
1 Prowler Push
25 Deadlift
1 Lap
Tower
Wednesday 4/6/2016
Strength: Wendler Squat
WOD Part 1:
“Work on technique at your desired weight”
10 Minute E.M.O.M.
1 Snatch Pull
1 High Snatch Pull
1 Hang Snatch
WOD Part 2: 15 Minute AMRAP
5 Snatches
5 Overhead Squats
5 Burpees Over Bar
Tuesday 4/5/2016
Strength: Wendler Shoulder Press
WOD: For Time
10 Push Press, 10 Wall Balls
9 Push Press, 9 WB
8 Push Press, 8 WB…
Ending in 1 Push Press, 1 WB.
***Mandatory 3 Minute Rest***
“Annie”
50-40-30-20-10
Double Unders / Sit-Ups
Monday 4/4/2016
Strength
Wendler Bench Press
WOD
5 Rounds for Time
-400m Run
-6 Power Cleans 135/95
-8 Box Jumps
-10 Pull-ups
***Last CF class will be at 5***
Friday 4/1/2016
With the Conclusion of the Crossfit Open Hero WODs are back!!!
An 82nd Airborne Division Paratrooper was killed in southern Afghanistan June 24, 2010. Staff Sgt. Edwardo Loredo, an infantryman with 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, was killed by an improvised explosive device during a dismounted operation in the Arghandab River Valley.
“Loredo“
6 Rounds for Time
-24 Squats
-24 Push-ups
-24 Walking lunge steps
-Tower