Month: December 2014

WOD 1/1/2015

Classes at 10am, 11am, 12pm and 6pm ONLY.   2 PERSON TEAM WOD 11 Rounds for Time: 20 Burpee Box Jumps 24/20″ 15 Deadlifts 185/125lbs Post Scores to Comments.

WOD – 12/31/2014

STRENGTH Push Press Take 3-4 warm-up sets to get to 5-10lbs heavier than 2 weeks ago. 5 x 3 every 2 minutes. WOD 1 Min Max Cleans (yes, squat) 135/95 1 Min Max Push Jerks 2 Min Max Cleans 2 Min Max Push Jerks 3 Min Max Cleans 3 Min Max Push Jerks *You will …
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WOD – 12/30/2014

WOD 5 Rds: 50 Double-Unders 35 Knees to Elbow 20 Push-Ups *Scale DUs with Star Jumps Only!!!* Post scores to comments.

WOD – 12/29/2014

SKILL/STRENGTH Front Squat Take 3-5 warm-up sets to get to 5-10lbs heavier than last week. Work Sets:  5 x 3 @ 5-10lbs heavier than last week every 2:30. Work in HSPUs between sets.s Accessory 3 rds, NOT for Time: 10-20 GHD Sit-Ups 10-12 Goodmornings (add weight if you hit 12 reps) Post score to comments. …
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WOD – 12/27/2014

PARTNER “JACK” AMRAP 20 Minutes: 115/75lb Push Press x 10 53/35lb Kettlebell Swing x 10 24/20″ Box Jump x 10 *One person must complete a full round before the other person goes.* Post scores to comments. This is from the 2009 Games.  CrossFit has come so far in 5 years.  Spencer Hendel snatches 215 in …
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