Saturday 10.29.16 WOD
Halloween Throw Down! WOD#1 “Happy Haunting” In 6min Each partner will find their 1RM Cluster, score is total combined weight Example: Partner 1 (115#) + Partner 2 (165#) = 280# –4min to set up for “Sleepy Hollow”– WOD #2 “Sleepy Hollow” Partner #1 21-15-9 Row for Cals Hang Power Cleans (75,55) Partner #2 21-15-9 Row for […]
Friday 10.28.16 WOD
Max Effort Lower WOD In 5min and 4 attempts find your Max Height Box Jump –At 7min begin metcon– “Fugazi” In 4min Complete 3 Rounds ‘DT’ (135,95,115,80) Max Burpees –4min Rest– In 4min Complete 2 Rounds ‘DT’ (155,105,135,95) Max Box Jumps (20,20) –4min Rest In 4min Complete 1 Round ‘DT’ (175,125,155,105) Max Burpee Box Jumps […]
Protected: Friday 10.28.16 WOD NOTES
There is no excerpt because this is a protected post.
Thursday 10.27.16 Box Brief
Halloween Throwdown Workouts Saturday 10.29.16, 8:30am & 9:30am WOD times. Come with your team name prepared. In Teams of 2 Workout #1 “Happy Haunting” 0:00-5:00 Each partner will find their 1RM Cluster, score is total combined weight Example: Partner 1 (115#) + Partner 2 (165#) = 280# –1min Rest– 6:00-9:00 Max Pull Up Partner 1: […]
Thursday 10.27.16 WOD
Dynamic Effort Upper WOD “Prodigious Outlaws” (last complete 6.17.15) 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap $ Out For Time: 6 Snatches @75% 3 Snatches @ 85% 1 Snatches @95% **GTOH in one movement; squat or power will suffice
Crossfit Preteens Thursday 10.27.2016
Warm-up 3 Rounds of Cindy 5 pull ups 10 push ups 15 squats Demo Review: Sit ups KB swings Toes to Bar Bar Hop burpee Deadlift Pull ups Metcon (Time) Partner Up!! 60 Sit ups 50 KB swings 40 Toes to Bar 30 Bar hop burpees 20 Deadlifts 10 Pull ups
Protected: Thursday 8.27.16 WOD NOTES
There is no excerpt because this is a protected post.
Wednesday 10.26.16 WOD
Halloween Throwdown Workouts Announced! Click Here Monster Mash! WOD “Run BMC” 200m Run –1 Round of “Badger”– 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run –2 Rounds of “Mary”– 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run –3 Rounds of “Cindy”– 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run **Courtesy […]
Protected: Wednesday 10.26.16 WOD NOTES
There is no excerpt because this is a protected post.
Tuesday 10.25.16 WOD
Dynamic Effort Lower WOD “Cinco, Cinco” 15min AMRAP 5 Deadlifts 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squats **75,55 across all movements **Score total reps $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 70% 1RM Squat Clean **5% heavier than last week
