Month: June 2026
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WOD March 27, 2017 (Monday)
Read More: WOD March 27, 2017 (Monday)EMOM: 6 Minutes 3 Weighted pull ups or body weight pull ups E2MOM: 12 minutes 5 Back squats @ 75% of 1 rm =6 sets of 5 reps every 2 minutes For Time: 21-15-9 Lateral burpee over bar Over head squats Rx: 65/95, Rx+: 95/135
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Kettlebell Seminar 2017
Read More: Kettlebell Seminar 2017Saturday March 25th from 12:45pm – 2:15pm Kettlebell Seminar with Coach Cheri Bell! Coach Bell will have a clinic covering kettlebell movements. Everyone from the beginner to the well experienced will benefit from this class. If you don’t know the movements, you will learn them. If you know them, you will sharpen them. Coach Bell will…
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WOD March 24, 2017 (Friday)
Read More: WOD March 24, 2017 (Friday)Crossfit Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
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WOD March 23, 2017 (Thursday)
Read More: WOD March 23, 2017 (Thursday)EMOM: 6 minutes 1 Ring muscle up plus 3 dips E2MOM: 10 minutes 1 Hang power satch from mid thigh AND 1 from below the knee AMRAP: 12 minutes 200 Meter run 400 Meter row
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WOD March 22, 2017 (Wednesday)
Read More: WOD March 22, 2017 (Wednesday)EMOM: 6 minutes 5 Kettle bell sumo deadlift high pull Rx: 16/25kg 5 Goblet squats Rx: 16/24kg E2MOM: 12 minutes 1 Push jerk + 1 Split jerk @ 65-70% of 1rm push jerk For time: 50 Double unders 40 Pull ups 30 Wall balls 14/20 20 Alternating kettle bell snatches 16/24kg 10 Burpees
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WOD March 21, 2017 (Tuesday)
Read More: WOD March 21, 2017 (Tuesday)EMOM: 6 minutes 30 Second L-Sit hold (odd minute) 30 Second Plank hold (even minute) EMOM: 10 minutes Minute 1: 2 Thrusters at 60% of Clean & Jerk Minute 2: 1 Rope climb For Time: 20-16-12-8-4 Dumbell snatch, Rx:20/35, Rx+: 35/50 Jumping lunges Ab mat sit ups, Rx+: Toes to bar Time cap: 15 minutes
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WOD March 20, 2017 (Monday)
Read More: WOD March 20, 2017 (Monday)Tabata: Alternating Pistols *Score is total reps* E3MOM: 12 minutes 2 Back Squats at 90% of 1rm WOD: The Chief Max rounds in 3 minutes of: 3 Power cleans 95/135 6 Push-ups 9 Squats *Rest 1-minute* Repeat for a total of 5 rounds
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WOD March 17, 2017 (Friday)
Read More: WOD March 17, 2017 (Friday)Crossfit Open 17.4 RX: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 155/225 55 wall-ball shots, 14/20 to 9ft/10ft target 55-calorie row 55 handstand push-ups Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 95/135 55 wall-ball shots, 10/20 to 9ft target 55-calorie…
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WOD March 16, 2017 (Thursday)
Read More: WOD March 16, 2017 (Thursday)EMOM: 8 minutes 2 Ring muscle ups or 3 bar muscle ups E2MOM: 10 minutes 2 Clean & Jerks at 80% of 1rm C&J AMRAP: 14 minutes 400 meter run 5 Pull ups 10 Push ups 15 Situps
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WOD March 15, 2017 (Wednesday)
Read More: WOD March 15, 2017 (Wednesday)Tabata: Hand stand hold EMOM: 12 minute Minute 1: 3 Push press @ 75% 1rm Minute 2: 1 Rope climb 3 rounds for time: 20 Deadlifts 105/155lb 20 Wallballs 14/20lb to 9/10ft target Rx+: 20 Deadlifts 155/185lb 20 Wallballs 20/30lb to 9/10ft target
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