Category: Blog

WOD – 1/26/2015

NO OPEN GYM ON MONDAY OR TUESDAY.  TUESDAY’S 9:15AM CLASS IS CANCELED.   WOD “Open Workout 12.5” AMRAP 7 Minutes: 3, 6, 9 12, 15… Thrusters 95/65lbs Chest-to-Bar Pull-Ups MIDLINE Coaches Choice   Post scores to comments.

WOD – 1/24/2015

2 Person Team WOD AMRAP 25 Minutes: 10 Power Cleans 135/95lbs 20 Toes To Bar 30 Wallballs 20/14lbs Post scores to comments.  

WOD – 1/23/2015

STRENGTH/SKILL Split Jerk – 3 – 3 – 2 – 2 – 1 *Every set should be as heavy as possible with GREAT FORM.  The goal is to add weight every set.  Choose form over weight.  Failed attempts count as a set.* WOD 21-18-15-12-9 Burpee Kettlebell Swing 53/35lbs Post scores to comments.

WOD – 1/22/2015

WOD Back Squat 1-10-1-20-1-30 *Tips* Build to a heavy single, not a 1RM. Do 10 reps at around 75% Do another single as close to the first weight as possible. Do 20 reps at around 65% Do another heavy single as close to the first weight as possible. 30 rep weight…your guess is as good …
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WOD – 1/21/2015

SKILL Pistols – Accumulate 16-20 reps per side.  Check out Coach Jane’s video! WOD AMRAP 15 Minutes 9 Deadlifts 155/105 12 Push-Ups (not hand release)117 15 Box Jumps 24/20″ This is another CrossFit Open WOD.  Do not be deceived by the light deadlift weight.  Post scores to comments.

WOD – 1/20/2015

STRENGTH Push Press – 5-3-3-1-1 (every set should be heavy.  The set of 5 should be around 80-85% of your 1RM) WOD Death by 10m *Score is the round you completed plus reps of the round you didn’t.  For example, 15 +12. Post scores to comments.


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