Workout of the Day (WOD)

12/21/2013

12.19.13 WOD

Thursday Dec 19 SWOD Find OHS Max in 10 min Then 3×10 Front Squats at that weight WOD Complete in any order for time 3000 meters […]
12/21/2013

12.18.13 WOD

Wed Dec 18 SWOD Press 5×1 @100% …then… EMOM 6 Push Press + 2 Power Jerks @70% Jerk max WOD (WMG) AMRAP 15 1 Round of […]
12/21/2013

12.17.13 WOD

Tuesday Dec 17 SWOD Find 1RM Bench press Find Max box jump WOD 5 rounds 32 Double Unders (x2 Singles) 16 HSPU (RX)/(w/abmats)(boxes) 8 OHS (165/115)(135/95)(95/65)
12/16/2013

12.16.13 WOD

Monday Dec 16th SWOD C&J 5-3-3-2-2-2-1-1-1 working to 1RM WoD Deadlift 5-3-3-2-2-2-1-1-1 working to 1RM …then… 3×15 Med balls cleans
12/12/2013

12.12.13

Thursday Dec 12 SWOD EMOM 7 2 Push Press + 2 Jerks (AHAP) WOD Tabata (20/10) -Wallball shot -Double Under -Sumo DL High Pull (115/75) -Box […]
10/17/2014

Barbell For Boobs

Main – CrossFit Come join us again this year for Barbells 4 Boobs!!! It is also Coach Kelly’s 29th Birthday!!!!!!!!!! Come participate in this great event […]
10/16/2014

10/17/2014

Main – CrossFit Weightlifting Metcon (2 Rounds for weight) Snatch Starting at 60% 1 Rep every 90 seconds, add 5% each rep until you miss a […]
10/15/2014

10/16/2014

Main – CrossFit Weightlifting Back Squat (4×5@80%) Metcon Metcon (3 Rounds for reps) “Not QuiteTabata” 8 Rds: 20sec Air Squat / 10 sec burpees …then, rest […]
10/14/2014

10/15/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM, 14 minutes Even 5 burpees Odd 3 Power cleans @ BW Metcon Metcon (AMRAP – Rounds and Reps) “Kandy” […]