CrossFit

November 4, 2013

SWOD- Back Squats 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95% WOD- 13 Minute EMOM 12 x KB Swings (53/35) 12 x Push Ups 12 x KB Swings 11 x Push Ups 12 x KB Swings 10 x Push Ups ….. 12 x…

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November 2, 2013

Class Cancelled- TOUGH MUDDER!!!

November 1, 2013

SWOD- 1 RM Deadlift WOD- 10 Minute AMRAP 5 x Pull Ups 10 x Push Ups 15 x Jumping Squats 5 Minutes Rest 10 Minute AMRAP 5 x HSPU 10 x Ab Mat Sit Ups 15 x Walking Lunges

October 31, 2013

SWOD- OHS 2 x 5 @ 65% 3 x 5 @ 70% WOD- 10 Minute AMRAP 60 x Double Unders 10 x Power Snatch (135/95)

October 31, 2013

SWOD- Max Effort 15 Unbroken Clean & Jerks WOD- 500 M Row Then 21-15-9 Wall Balls (20/14) C2B Pull Ups

October 29, 2013

SWOD- 5 x 5 Power Jerk for Max Effort WOD- 4 Rounds for time of: 400 M Run 20 x Burpee Box Jumps (20) * 1 Minute Rest b/t rounds

October 28, 2013

SWOD- Back Squats 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 75% 1 x 5 @ 80% WOD- 15 Minute running clock, every minute: 3 x Power Cleans (185/135) 3 x Front Squats (185/135) 3 x Jerks (185/135) * if you fail to make 7 rounds you must lower…

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October 26, 2013

WOD- 3 Rounds- 1 Minute at each station Wall Balls (20) SDHP (75#) Box Jump (20″) Push Press (75#) Row (calories) *record total reps

October 25, 2013

SWOD- 1 RM Clean WOD- 5 Rounds Each exercise-45 seconds of work/ 15 seconds of rest Max Strict HSPU Max Strict Pull Ups Max Strict Ring Dips *record total reps

October 24, 2013

SWOD- Front Squats 1 x 4 @ 70% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% WOD- 35 x T2B Then 15-12-9 Hang Squat Clean Thrusters (105/75) Pistols 2 Minute Rest 9-12-15 Over the bar Burpees Strict Press (105/75)