Thursday 1.1.14 Competitor WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow Strength Shoulder Press (5RM) WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups […]
12.31.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am, Noon, 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any […]
Wednesday 12.31.14 WOD
Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs (x1) 50 Lunges (L+R=2) Extra Credit 3×20 V-Ups
Wednesday 12.31.14 Competitor WOD
Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick Strength Clean and Jerk (10×2 @ 70%) Strength Snatch Complex (Hang Snatch + OHS @ 60% ) WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs 50 Lunges (L+R=2) Abs/Core 3×20 V-Ups
12.30.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am, Noon, 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any […]
Tuesday 12.30.14 WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Extra […]
Tuesday 12.30.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Special […]
Monday 12.29.14 WOD
Max Effort Upper Strength Upright Row (3RM) WOD “Pun Jab” x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Extra Credit 3×20 Wood Choppers (L+R=2)
Monday 12.29.14 Competitor WOD
Max Effort Upper Strength Upright Row (3RM) WOD Pun Jab (AMRAP – Rounds and Reps) x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Special Strength 3 x max reps fat bar floor press @ 65% 1RM floor press […]
12.28.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. Please make note of that beginning in the New […]
