Archive for January, 2018

02012018

In WOD by CrossFit Admin / January 31, 2018 / 0 Comments

 

WINTER APPAREL ORDERS DUE 2/3, ORDER FORMS AT THE GYM. PLEASE NOTE, WE WILL NOT BE ORDERING EXTRAS, SO IF YOU WANT ONE, NOW IS YOUR CHANCE.
A) 4 SETS OF :30 SEC ROWER SPRINTS
B) 4 SETS OF 20 FRONT RACK REVERSE LUNGES
C) 4 SETS OF 20 RUSSIAN KB SWINGS HWP
D) 4 SETS OF 12 CHINESE ROWS WITH SEC PAUSE AT TOP

21-15-9
DB BURPEE (DB IN EACH HAND)
BOX JUMPS

01312018

In WOD by CrossFit Admin / January 30, 2018 / 0 Comments

 

WINTER APPAREL ORDERS DUE 2/3, ORDER FORMS AT THE GYM. PLEASE NOTE, WE WILL NOT BE ORDERING EXTRAS, SO IF YOU WANT ONE, NOW IS YOUR CHANCE.

C/J (1+3)10 @ 65%+5-10 POUNDS EVERY 90 SECONDS

15 MIN AMRAP

12 PUSH PRESSES 135/95
RUN 1 LAP AROUND BUILDING (OUT FRONT DOOR, IN BACK DOOR)
12 POWER CLEANS 135/95

01302018

In WOD by CrossFit Admin / January 29, 2018 / 0 Comments

 

WINTER APPAREL ORDERS DUE 2/3, ORDER FORMS AT THE GYM. PLEASE NOTE, WE WILL NOT BE ORDERING EXTRAS, SO IF YOU WANT ONE, NOW IS YOUR CHANCE.

EVERY 90 SECONDS X 7 ROUNDS

1ST 90 SECONDS: 5 BS @ 72.5%
2ND 15 T2B
3RD ALTERNATING DB KB FRONT RACK BOX STEP UPS

01292018

In WOD by CrossFit Admin / January 29, 2018 / 0 Comments

 

WINTER APPAREL ORDERS DUE 2/3, ORDER FORMS AT THE GYM. PLEASE NOTE, WE WILL NOT BE ORDERING EXTRAS, SO IF YOU WANT ONE, NOW IS YOUR CHANCE.

3 POSITION SNATCH (FLOOR, KNEE, HIP) EVERY 90 SECONDS X 10@62.5%
FOR TIME

50 PULL UPS
50 ALTERNATING DB SNATCHES 53/35
50 BURPEE OVER DUMBBELL
50 WALL BALLS 20/14

01262018

In WOD by CrossFit Admin / January 25, 2018 / 0 Comments

 

EVERY 90 SECONDS X 7 ROUNDS

1ST 90 SEC: 6 DEADLIFTS @ 65%
2ND 90 SEC: 8-10 RING DIPS
3RD 90 SEC: 6 FS @ 65%

01252018

In WOD by CrossFit Admin / January 24, 2018 / 0 Comments

 

A) 4-5X60 SECOND ME HOLLOW ROCKS
B) 4-5X20 SECOND AB SPRINT
C) 4-5 ME HANDSTAND HOLD (NOES AND TOES)
D) 4-5X20 DOUBLE KB FRONT RACK STEP UPS
4 ROUNDS

15 DOUBLE DB PUSH PRESSES HWP
ROW 300 M
REST 1:1

012242018

In WOD by CrossFit Admin / January 23, 2018 / 0 Comments

 

C/J (1+3@65%)X10 EVERY 90 SECONDS

10 MIN AMRAP

9 PULL UPS
6 POWER SNATCHES 95/65
3 BOX JUMPS

01232018

In WOD by CrossFit Admin / January 22, 2018 / 0 Comments

 

EVERY 90 SECONDS X 7 ROUNDS

FIRST 90 SECONDS: 6 BS @ 65%
SECOND 90 SECONDS: 8-10 T2B
THIRD 90 SECONDS: 50 FT WALKING LUNGE W/ KB HWP

01222018

In WOD by CrossFit Admin / January 21, 2018 / 0 Comments

3 POSITION SNATCH (HIP, KNEE, LOW HANG) EVERY 90 SECONDS @ 70% X 8

FOR TIME

40 BURPEES
50 KB SWINGS 53/35
30 BURPEES
50 KB SWINGS 53/35

01192018

In WOD by CrossFit Admin / January 18, 2018 / 0 Comments

 

EMOM X 32

MIN 1: 4 DEADLIFTS @ 75%
MIN 2: 7-10 HSPU
MIN 3: 4 FS @ 75%
MIN 4: REST