Archive for November, 2014

12012014

In WOD by CrossFit Admin / November 30, 2014 / 0 Comments

 

 

 

 

Hang snatch doubles HWP

drop to 90% and do 3×2

3 rounds

1 min ME KB swings 70/53 Russian
1 min ME K2E
1 min ME KB push press alt 5r/5l 70/53
1 min ME DUS
1 min REST

11282014

In WOD by CrossFit Admin / November 27, 2014 / 0 Comments

11282014
10 am and 11 am only. All other classes cancelled.
FS 7×3@75%
Last set for AMAP
WOD
Death by C/J 135/95

11272014

In WOD by CrossFit Admin / November 26, 2014 / 0 Comments

imageWe are closed today.  Eat your face off.  Tomorrow, we WOD

11262014

In WOD by CrossFit Admin / November 25, 2014 / 0 Comments

Hang clean+jerk 2+1 HWP
Drop to 90% (2+1)3
WOD
15 min AMRAP
30 KB swings 53/35 OH
30 DUS
30 jumping lunges

HOLIDAY SCHEDULE

THANKSGIVING CLOSED: HAPPY TOFURKY DAY

FRIDAY 10&11

SAT 10 AM, 11-1 OPEN GYM

11252014

In WOD by CrossFit Admin / November 24, 2014 / 0 Comments

Back squat 7×3 @75%

Last set for AMAP

15-12-9-6-3

Push press 135/95

FS 135/95

HOLIDAY SCHEDULE

THANKSGIVING CLOSED: HAPPY TOFURKY DAY

FRIDAY 10&11

SAT 10 AM, 11-1 OPEN GYM

11242014

In WOD by CrossFit Admin / November 23, 2014 / 0 Comments

HANG SNATCH DOUBLES FROM ABOVE THE KNEE HWP

THEN DROP TO 95% AND DO 3×2

FOR TIME

ROW 500 M ALL OUT

REST 2 MIN

2 ROUNDS

25 PULL UPS

25 BURPEES

11212014

In WOD by CrossFit Admin / November 20, 2014 / 0 Comments

FS 5@50%
5@60%
2×3@70%
WOD
7 rounds
10 jumping back squats 45/33
10 lateral burpee over bar
Rest 30 sec btwn rounds

11202014

In WOD by CrossFit Admin / November 19, 2014 / 0 Comments

STRICT PRESS

4@60%

3@70%

2@75%

AMAP @85%

8 MIN LADDER

1 PUSH UP

1 BOX JUMP

2 PUSH-UPS

2 BOX JUMPS
***add 1 rep to each movement per round

11192014 HAPPY BDAY COACH AARON

In WOD by CrossFit Admin / November 18, 2014 / 0 Comments

image

HAPPY BDAY TO THE REASON WE DONT SUCK.  AARON, YOU ARE, BY FAR, THE BEST THING EVER.  REALLY.  I TOOK A VOTE.  THANK YOU FOR HELPING US BE THE BEST VERSION OF OURSELVES   <3

C/J 1 RM

4 ROUNDS

3 MIN ON 1 MIN OFF

10 PULL UPS

10 V UPS

10 FRONT RACK STEPPING LUNGES 135/95

AMRAP

11182014

In WOD by CrossFit Admin / November 17, 2014 / 0 Comments

image

BACK SQUAT 5@50%

5@60%

2X3@70%

10 MIN AMRAP

50 DUS

20 ALTERNATING PISTOLS

20 KB SNATCHES 10 L/10 R 53/35