Uncategorized

Monday 01/05/15

For time:
15 Power Cleans, 185/130
50 Double Unders
5 Rounds of “Cindy”
50 Double Unders
15 Power Cleans, 185/130

Note: A round of “Cindy” is 5 pullups, 10 push ups, and 15 air squats.

Compare to 01/28/14

Friday 12/26/14

0900 Team WOD

Monday 12/22/14

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 11/21/14

“Lynne”
Five rounds for max reps of:
Body weight Bench Press
Pull-ups

Rest as needed between rounds.

This workout is not for time. Keep track of reps done for each movement per round.

Wednesday 11/19/14

CrossFit Games Open 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Saturday 10/04/14

There is no Team WOD this Saturday.  If you’re looking for a good morning workout, go run the 5km route at Craighead then go support the Redwolves!

Monday 9/29/14

“Karen”
For time:
150 wall balls 20/14

If Randy Sharp doesn’t PR, then Karen Wednesday

Monday 9/1/14

Labor Day Surprise!!
Noon class only.

Wednesday 8/27/14

5 rounds, each for time
broad jump across gym
300m run
2 min rest between rounds

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