Month: October 2018
-
WOD December 16, 2016 (Friday)
Read More: WOD December 16, 2016 (Friday)Overhead Squat: 2-2-2-2-2 For Time: 50-40-30-20-10 Med-ball cleans 20/14 Med-ball sit ups 20/14 RX+ 30/20 Time Cap: 15 Minutes
-
WOD December 15, 2016 (Thursday)
Read More: WOD December 15, 2016 (Thursday)Tabata: Handstand Hold EMOM: 10 Minutes 3 Bench press @ 70% 1rm For Time: 50 Wall balls 20/14 400m Run 50 Russian KB swings 32/24kg 400m Run Time Cap: 14 Minutes
-
WOD December 14, 2016 (Wednesday)
Read More: WOD December 14, 2016 (Wednesday)Front Squat: 3-3-3-3-3 AMRAP: 10 Minutes 5 Power cleans 185/125 3 Front squat 185/125 1 Push jerk 185/125 *Work @ 80% of your 1rm if you can not RX
-
WOD December 13, 2016 (Tuesday)
Read More: WOD December 13, 2016 (Tuesday)Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes
-
WOD December 12, 2016 (Monday)
Read More: WOD December 12, 2016 (Monday)EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006
-
WOD December 9, 2016 (Friday)
Read More: WOD December 9, 2016 (Friday)EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx
-
WOD December 8, 2016 (Thursday)
Read More: WOD December 8, 2016 (Thursday)Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins
-
WOD December 7, 2016 (Wednesday)
Read More: WOD December 7, 2016 (Wednesday)EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate
-
WOD December 6, 2016 (Tuesday)
Read More: WOD December 6, 2016 (Tuesday)3 Overhead barbell carries with partner across gym floor Strict press 3-3-3-3-3 AMRAP 15 Minutes 5 Strict Press 95/65 lb *No rack* 10 Box Jump 24/20″ 15 Calorie row (RX PLUS 15 Cals Assault Bike)
-
WOD December 5, 2016 (Monday)
Read More: WOD December 5, 2016 (Monday)Tabata kipping swings on the bar Squat clean 1-1-1-1-1 AMRAP-Total reps “Tabata Something Else“ Tabata Pull-Ups Tabata Push-Ups Tabata Sit-ups Tabata Air-Squats
Search
Popular Posts
-
CrossFit – Fri, Nov 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
-
Hype Hitters – Thu, Nov 5
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
-
CrossFit – Thu, Nov 5
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…