07/01/14
We will be having one class tomorrow at 11:00 AM so we hope to see everyone there before you begin your Canada Day celebrations!
WOD (for time)
… Wouldn’t you like to know!
07/01/14
We will be having one class tomorrow at 11:00 AM so we hope to see everyone there before you begin your Canada Day celebrations!
WOD (for time)
… Wouldn’t you like to know!
06/30/14
Strength
Overhead squat
Find 1RM
WOD (for time)
15-12-9-6-3
Overhead walking lunge (95/65)
T2B
06/28/14
Partner WOD
“Repeat cycle”
3 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
for time
50 med ball cleans (20/14)
50 Sit-ups with med ball (20/14)
“Repeat cycle”
40 Double unders
40 jumping jacks
“Repeat cycle”
30 box jump overs (24/20)
30 burpees
“Repeat cycle”
20 wall balls (20/14)
20 overhead lunges (20/14)
“Repeat cycle”
10 shoulder 2 overhead (95/65)
10 cleans (95/65)
“Repeat cycle”
06/27/14
Strength
Hang snatch
Find 2RM
WOD
3 rounds for time
30 hang snatch (75/55)
30 wall balls (20/14)
Then. ..
Surprise cash out!
06/26/14
Strength
Front squat
3-2-1-3-2-1
WOD (for time)
5 rounds
5 full cleans
10 hand release push-ups
15 sit-ups
Conditioning (95/65)
Rx (135/95)
Adv (185/115)
06/25/14
Strength (alternating sets)
Strict press
5-5-5-5-5
Pull ups
5-5-5-5-5
WOD (for time)
30 deadlifts (225/155)
30 wall balls (20/14)
30 T2B
20 box jump overs (24/20)
20 Burpees
50 Cal row
06/24/14
Strength
back squat
5-5-5-5-5
(5/10# increase)
WOD
The Ghost (crossfit.com)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
(Try for as many reps as possible of EACH exercise, not just total score. Calories rowed, burpee reps and double-under reps completed)
06/23/14
Strength
Overhead squat
2-2-2-2-2-2
WOD (for time)(1 bar)
20 OHS
20 burpees
20 thrusters
20 burpees
20 full cleans
20 burpees
20 muscle-ups (scale option: C2B+ring dip)
Conditioning (75/55)
Rx (95/65)
Adv (135/95)
06/21/14
Partner WOD (for time)
50 wall balls (partner holds a squat in the bottom position) (135/95)
50 burpees, (partner holds loaded barbell in front rack position) (135/95)
50 situps (partner holds a weighted plank) (45/25)
50 ring dips (partner holds top of the dip position)
50 Pull ups (partner holds plate overhead) (45/25)
06/20/14
Strength
Snatch
3-2-1-3-2-1
WOD
For time
2 rounds
500M row
25 burpees