All posts in WOD

05262017

In WOD by CrossFit Admin / May 25, 2017 / 0 Comments

 

THIS WEEKEND:

JOIN US FOR MEMORIAL DAY MURPH @ 10 AM, THEN COME COOL DOWN @ 2 PM AT THE ANNUAL POST-MURPH POOL PARTY! KIDS WELCOME! BRING A SIDE DISH TO SHARE, BYOB, AND BRING A LAWN CHAIR IF POSSIBLE. ADDRESS POSTED AT THE GYM.

HOLIDAY SCHEDULE:

FRIDAY: NORMAL SCHEDULE
SATURDAY 10 AM MURPH, OPEN GYM AFTER
SUNDAY: MOBILITY @ 11 AM
MONDAY: OPEN GYM 10-NOON

DL 5X75%
5X80%
5X85%
AMAP @ 80%

8 MIN AMRAP

8 BOX JUMPS
8 KB SWINGS 53/35
8 BURPEES

05252017

In WOD by CrossFit Admin / May 24, 2017 / 0 Comments

 

THIS WEEKEND:

JOIN US FOR MEMORIAL DAY MURPH @ 10 AM, THEN COME COOL DOWN @ 2 PM AT THE ANNUAL POST-MURPH POOL PARTY! KIDS WELCOME! BRING A SIDE DISH TO SHARE, BYOB, AND BRING A LAWN CHAIR IF POSSIBLE. ADDRESS POSTED AT THE GYM.

HOLIDAY SCHEDULE:

FRIDAY: NORMAL SCHEDULE
SATURDAY 10 AM MURPH, OPEN GYM AFTER
SUNDAY: MOBILITY @ 11 AM
MONDAY: OPEN GYM 10-NOON

A) STRICT PRESS 5X10
B) BAR MUSLE UPS 5XME
C) FLAT BENCH DB PRESS 5X10
D) 60 SEC HOLLOW BODY HOLDS X 5

ROW 1 K X 3; REST 1:1

05242017

In WOD by CrossFit Admin / May 23, 2017 / 0 Comments

 
THIS WEEKEND:

JOIN US FOR MEMORIAL DAY MURPH @ 10 AM, THEN COME COOL DOWN @ 2 PM AT THE ANNUAL POST-MURPH POOL PARTY! KIDS WELCOME! BRING A SIDE DISH TO SHARE, BYOB, AND BRING A LAWN CHAIR IF POSSIBLE. ADDRESS POSTED AT THE GYM.

HOLIDAY SCHEDULE:

FRIDAY: NORMAL SCHEDULE
SATURDAY 10 AM MURPH, OPEN GYM AFTER
SUNDAY: MOBILITY @ 11 AM
MONDAY: OPEN GYM 10-NOON
CLEAN FROM HIP+ JERK 2+2 EVERY 2 MIN X 7 @ 55/60%

EMOM X 18

MIN 1: 20 AB MAT SIT UPS
MIN 2: 8 DB SNATCHES 4R/4L
MIN 3: 15 WALLBALLS

05230217

In WOD by CrossFit Admin / May 22, 2017 / 0 Comments

 
THIS WEEKEND:

JOIN US FOR MEMORIAL DAY MURPH @ 10 AM, THEN COME COOL DOWN @ 2 PM AT THE ANNUAL POST-MURPH POOL PARTY! KIDS WELCOME! BRING A SIDE DISH TO SHARE, BYOB, AND BRING A LAWN CHAIR IF POSSIBLE. ADDRESS POSTED AT THE GYM.

HOLIDAY SCHEDULE:

FRIDAY: NORMAL SCHEDULE
SATURDAY 10 AM MURPH, OPEN GYM AFTER
SUNDAY: MOBILITY @ 11 AM
MONDAY: OPEN GYM 10-NOON

BS 10X4@70% EVERY 2 MIN

9 MIN AMRAP

10 PULL UPS
50 DOUBLE UNDERS
10 RING DIPS

05222017

In WOD by CrossFit Admin / May 21, 2017 / 0 Comments

 

THIS WEEKEND:

JOIN US FOR MEMORIAL DAY MURPH @ 10 AM, THEN COME COOL DOWN @ 2 PM AT THE ANNUAL POST-MURPH POOL PARTY! KIDS WELCOME! BRING A SIDE DISH TO SHARE, BYOB, AND BRING A LAWN CHAIR IF POSSIBLE. ADDRESS POSTED AT THE GYM.

HOLIDAY SCHEDULE:

FRIDAY: NORMAL SCHEDULE
SATURDAY 10 AM MURPH, OPEN GYM AFTER
SUNDAY: MOBILITY @ 11 AM
MONDAY: OPEN GYM 10-NOON

SNATCH FROM POWER POSITION; 5 REPS EVERY 2 MIN X 5 @ 55-60%

4 ROUNDS

8 FS 185/125
400 M RUN
REST 1:1

05192017

In WOD by CrossFit Admin / May 18, 2017 / 0 Comments

 

 

 

UPCOMING EVENTS (DETAILS ON FLYERS @ GYM)

THIS WEEKEND!!!!!!!!!!

5/20: “VIC” MEMORIAL WOD @ 10 AM.

 

NEXT WEEKEND!!!!!!!!!!!!!!!!!!!!!!

5/27: “MURPH” MEMORIAL WOD @ 10 AM, POOL PARTY @ 2 PM

 

DL 5@70%

5@75%

5@80%

5@85%

5@80%

AMAP @ 75%

 

21-15-9

 

PULL UPS

05182017

In WOD by CrossFit Admin / May 17, 2017 / 0 Comments

 

UPCOMING EVENTS (DETAILS ON FLYERS @ GYM)
THIS WEEKEND!!!!!!!!!!
5/20: “VIC” MEMORIAL WOD @ 10 AM.

NEXT WEEKEND!!!!!!!!!!!!!!!!!!!!!!
5/27: “MURPH” MEMORIAL WOD @ 10 AM, POOL PARTY @ 2 PM

A) STRICT PRESS 5X10
B) BAR MUSLE UPS 5XME
C) FLAT BENCH DB PRESS 5X10
D) 60 SEC HOLLOW BODY HOLDS X 5
12 MIN AMRAP

15 RING ROWS
18 ALTERNATING DB SNATCH 50/35

05172017

In WOD by CrossFit Admin / May 16, 2017 / 0 Comments

 

UPCOMING EVENTS (DETAILS ON FLYERS @ GYM)
THIS WEEKEND!!!!!!!!!!
5/20: “VIC” MEMORIAL WOD @ 10 AM.

NEXT WEEKEND!!!!!!!!!!!!!!!!!!!!!!
5/27: “MURPH” MEMORIAL WOD @ 10 AM, POOL PARTY @ 2 PM
2 POSITION CLEAN +JERK (FLOOR, KNEE)
EVERY 90 SEC X 8@65%; INCREASE ON MADE REPS

10 ROUNDS

60 M SPRINT
4 T-N-G POWER CLEANS @ 60%
REST WHILE WALKING OUT 60 M

05162017

In WOD by CrossFit Admin / May 15, 2017 / 0 Comments

 
UPCOMING EVENTS (DETAILS ON FLYERS @ GYM)
THIS WEEKEND!!!!!!!!!!
5/20: “VIC” MEMORIAL WOD @ 10 AM.

NEXT WEEKEND!!!!!!!!!!!!!!!!!!!!!!
5/27: “MURPH” MEMORIAL WOD @ 10 AM, POOL PARTY @ 2 PM

BS 10 X 5 @ 65%; EVERY 90 SECONDS

EMOM X 20
MIN 1: :20 SEC 80% EFFORT ROWER/AB
MIN 2: 20 RUSSIAN KB SWINGS HWP
MIN 3: 40 DOUBLE UNDERS
MIN 4: 20 PUSH UPS
MIN 5: REST

05152017

In WOD by CrossFit Admin / May 14, 2017 / 0 Comments

UPCOMING EVENTS (DETAILS ON FLYERS @ GYM)
THIS WEEKEND!!!!!!!!!!
5/20: “VIC” MEMORIAL WOD @ 10 AM.

NEXT WEEKEND!!!!!!!!!!!!!!!!!!!!!!
5/27: “MURPH” MEMORIAL WOD @ 10 AM, POOL PARTY @ 2 PM

2 POSITION SNATCH (FLOOR, KNEE)
EVERY 90 SECONDS X 10; START @ 65%, INCREASE ON MADE REPS ONLY

4 ROUNDS

20 K2E
10 PUSH JERKS 155/105