Archive for February, 2015

03012015

In WOD by CrossFit Admin / February 28, 2015 / 0 Comments

2 PM MOBILITY

02282015

In WOD by CrossFit Admin / February 27, 2015 / 0 Comments

730-10 AM ONRAMP
10-11 AM GROUP WOD
11 AM SPECIALTY CLASS-DOUBLE UNDERS
11-1 OPEN GYM

02272015

In WOD by CrossFit Admin / February 26, 2015 / 0 Comments

02252015

——STRENGTH——
BS 5X4 @ 90% OF TUESDAY’S WEIGHT
—–WOD—–
4 ROUNDS
12 C2B PUS
14 6-INCH TARGET BURPEES
16 JUMPING BACK SQUATS 45/35
REST 1 MIN BTWN ROUNDS

02262015

In WOD by CrossFit Admin / February 25, 2015 / 0 Comments

02242015

——STRENGTH——
BENCH PRESS FIND 1RM
—–WOD—–
12 MIN AMRAP
12 RING DIPS
6 BOX JUMPS 24/20
12 HANGING POWER SNATCHES 75/53

02252015

In WOD by CrossFit Admin / February 24, 2015 / 0 Comments

02232015

——STRENGTH——
C/J HEAVY SINGLE
DROP TO 85% AND DO 3X1
—–WOD—–
3 ROUNDS
15 SEATED RING L PULL-UPS
30 KB SWINGS OH 53/35
60 DUS

02242015

In WOD by CrossFit Admin / February 23, 2015 / 0 Comments

02212015

——STRENGTH——
BS 5X4 @ LAST 20REP WEIGHT
—–WOD—–
FOR TOTAL WORKING TIME
ROW 500M
REST 2 MIN
2 ROUNDS
30 BURPEES
10 SQUAT CLEANS 155/105

02232015

In WOD by CrossFit Admin / February 22, 2015 / 0 Comments

02222015

——STRENGTH——
SNATCH HEAVY SINGLE
DROP TO 90% AND DO 3X1
—–WOD—–
FOR TIME
21 THRUSTERS 115/75
50 AB MAT SUS
50 SHOULDER TOUCHES
15 THRUSTERS 115/75
40 AB MAT SUS
40 SHOULDER TOUCHES
9 THRUSTERS 115/75
30 AB MAT SUS
30 SHOULDER TOUCHES

02202015

In WOD by CrossFit Admin / February 19, 2015 / 0 Comments

02202015

—-STRENGTH—-
BS 20 REPS 5# OVER TUESDAY+ 2 SETS OF 5, REST AS NEEDED

—WOD—-
FOR TIME
30 PULL-UPS
20 BURPEE BOX JUMPS
20 PULL-UPS
15 BURPEE BOX JUMPS
10 PULL-UPS
10 BURPEE BOX JUMPS

02192015

In WOD by CrossFit Admin / February 18, 2015 / 0 Comments

02192015

—-STRENGTH—-
A) 3X60 SEC NOSE/TOES HANDSTAND HOLD
B) 3X10 WEIGHTED HIP EXTENSIONS HWP
C) 3X60 SEC WEIGHTED PLANK HWP
D) 3X10 GLUTE/HAM RAISE
REST 1 MIN BETWEEN MOVEMENTS
—WOD—-
10 MIN AMRAP
30 KB SWINGS
15 T2B

02182015

In WOD by CrossFit Admin / February 17, 2015 / 0 Comments

02182015

—-STRENGTH—-
HANGING POWER CLEAN/SPLIT JERK DOUBLES HWP
DROP TO 90%, DO 2X2
—WOD—-
5 ROUNDS
25 WALL BALLS
25 LATERAL JUMP OVER WALL BALLS
REST1 MIN BETWEEN ROUNDS