Archive for September, 2015

10012015

In WOD by CrossFit Admin / September 30, 2015 / 0 Comments

 

 

 

—–STRENGTH——-

A)     STRICT PRESS 5X10

B)     FALSE GRIP CHEST-RING PULL-UPS 5XME

——WOD—–

3 ROUNDS

1 MIN ME ROW (CAL)

1 MIN ME RING DIPS

1 MIN ME DOUBLE KB THRUSTERS

1 MIN ME DOUBLE KB PENDLAY ROWS

REST 1 MIN

 

09302015

In WOD by CrossFit Admin / September 29, 2015 / 0 Comments

 

 

 

—–STRENGTH——-

CLEAN+LOW  HANGING CLEAN+JERK

EMOM X 12 MIN @ 65%-67.5%

——WOD—–

15.1

9 MIN AMRAP

15 T2B

10 DL 115/75

5 POWER SNATCH 115/75

THEN 6 MIN

FIND 1 RM C/J

 

09292015

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

 

 

BS 5X8@65%

5 SET FOR AMAP

10 MIN

10 PUSH UPS (HR)

10 RING ROWS

2 WALL WALKS

09282015

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

 

 

SNATCH+LOW HANG SNATCH

EMOMX12 MIN @65-67.5%

7 ROUNDS

6 ALT SPLIT JERKS (AROUND 60%)

100 M RUN

3 POWER CLEANS (SAME BAR)

REST 20 SEC BETWEEN ROUNDS

09252015

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

 

 

**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!

——-STRENGTH——

FS 5@60%

5@65%

5@70%

5@75%

——WOD—–

9 ROUNDS

5 PULL-UPS

5 THRUSTERS 95/65

09252015

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

 

 

 

NO MOBILITY TODAY

09242015

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

 

 

**MOBILITY CANCELLED TOMORROW

9 AM FREE CLASS

10-11 AM GROUP WOD

11-1 OPEN GYM

09242015

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

 

 

**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!

——-STRENGTH——

A)  HS WALKING PRACTICE

B)   B) MUSCLE UP PRACTICE

——WOD—–

5 ROUNDS

45 SEC ME DB SNATCHES ALTERNATING HWP

15 SEC REST

45 SEC ME V-UPS

15 SEC REST

45 SEC ME RING DIPS

15 SEC REST

09232015

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

 

 

**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!

——-STRENGTH——

CLEAN+LOW HANG CLEA+JERK

EMOM FOR 12 MIN @60-65%

——WOD—–

FOR TIME

25 BURPEES

–THEN

3 ROUNDS

50 DUS

20 OH LUNGES W/ PLATE 45/25

–THEN

25 BURPEES

09222015

In WOD by CrossFit Admin / September 21, 2015 / 0 Comments

 

 

09222015

**MOBILITY CANCELLED SUNDAY 9/27; GOOD LUCK AT HOA!

——-STRENGTH——

DELOAD WEEK

BS 5@60%

5@65%

5@70%

5@75%

——WOD—–

4 ROUNDS

400 M RUN

15 T2B

REST 1 MIN