Wednesday, 09/20/17

Warm Up: 3 rounds of -5 kettlebell swings -10 double Unders -5 Pull Ups -10 Push Ups -5 Ring Dips -1 minute rest Strength: -5X5 Bench Press #CrossFittersBenchToo Conditioning: Complete as many rounds as possible in 8 mins of: -15 Kettlebell Swings, 2/1.5 pood -30 Double Unders -4 Bar Muscle-ups

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Tuesday, 09/19/17

Warm Up: Down and back x2 -high knees -butt kicks -toe touches then -10 jumping medball squats -10 medball squat and toss WOD For time: -Run, 800 m -20 Wall Balls, 20/14 lbs, 10/9 ft -10 Burpees -Run, 600 m -30 Wall Balls, 20/14 lbs, 10/9 ft -10 Burpees -Run, 400 m -40 Wall Balls, […]

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Monday, 09/18/17

Today’s WOD is “Kaden”. Kaden Erickson was a member of our CrossFit Kid’s Class that was battling Leukemia. Kaden passed away on September 18, 2015 and this HeroWOD is in honor of him. “Kaden” As many reps in 11 mins as you can of: 30 Pull-ups 20 Snatches, 135/95 lbs 30 Box Jumps, 24/20 in […]

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Friday, 09/15/17

Strength: Back Squat 5×1 Interval: 4 rounds: 1:30 of work / 1:30 of rest. – 150 meters, -6 burpees over rower, -as many air squats as possible in remainder of work interval

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Thursday, 09/14/17

Warm Up: 2 steady rounds: -10 deadlifts (empty bar) -15 Double Unders -10 pull ups -15 Double Unders -10 box jumps -15 double Unders WOD: Complete as many rounds as possible in 20 mins of: 100 Double Unders 8 Deadlifts, 70% 1RM Row, 500 m 16 Chest-to-bar Pull-ups Run, 400 m 24 Box Jumps, 24/20 […]

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Wednesday, 09/12/17

Warm Up: 2 steady rounds of: -12 strict press with empty bar -9 Over head squat with empty bar -6 pull ups Strength: Reverse pyramid (4-6, 6-8, 8-10) -Seated barbell press 4 x Max Set of: – L Pull Ups Olympic Lifting 3-2-2-1-1-1 -Snatch

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Tuesday, 09/12/17

Warm Up: Down and Back x 2 -Butt Kicks -High Knees -Toe Touches -Lunges -Shuttle Run Conditioning: -1 Mile Run For Time. Partner WOD: For time: 80 Bench Press, 95/65 lbs 70 AbMat Sit-ups 60 Pull-ups 50 Kettlebell Swings, 2/1.5 pood 40 Pistols (Alternating Legs)s *split Reps up between partners as needed.

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Monday, 09/11/17

9/11 first responders. Real life Super Hero’s. Thank you for your sacrifice! #NeverForget Warm Up: 3 rounds of -8 Clean grip dead lift -8 Clean Pull from hang -8 Hang power clean -8 Front squat * Start with empty barbell * add weight each round Strength: Squat Clean 3-2-2-1-1-1 MetCon: Complete as many rounds as […]

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Warm Up: PVC Passthroughs ~then~ 4 minute AMRAP – 10 hang power snatch (empty barbell) – 5 wallballs – 10 deadlifts (mid-shin to mid-thigh with empty barbell) – 5 wallballs WOD: 4 rounds, 1 min per station, of: -Row Calories -Wall Ball, 20/14 lbs, 10/9 ft -Hang Power Snatch, 95/65 lbs -Kettlebell Sumo Deadlift High-pull, […]

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Wednesday, 09/05/17

Warm Up: 2 rounds at steady pace of -200 meter run -15 dumbbell push press Lifting: Seated Barbell Press Set 1 : 4 to 6 reps Set 2 : 6 to 8 reps Set 3 : 8 to 10 reps Conditioning: Complete as many rounds as possible in 12 mins of: 10 Shoulder-to-Overheads, 75/55 lbs […]

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