Sunday 12.28.14 WOD
Explosive Strength WOD “Loose Cannon” On a 40min Running Clock 0:00 min Complete 3 Rds 6 OHS (95,65) 6 MUs (ring or bar) At 10:00 min Complete 3 Rds 9 Hang Cleans (95,65) 9 HSPU At 20:00 min Complete 3 Rds 12 Box Jumps (30,24) 12 C2B Pull Ups At 30:00: 3 Rounds: 15 Weighted […]
Sunday 12.28.14 Competitor WOD
Rest Day
12.27.14 Box Brief
Reminder Saturday babysitting now 8:30am & 9:30am
Saturday 12.27.14 WOD
WOD Partner Up! “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes 5min AMRAP, P2 Rest…… **Score […]
Saturday 12.27.14 Competitor WOD
Strength Snatch Balance (1RM – take from rack) WOD “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes […]
12.26.14 Box Brief
Holiday WOD Schedule December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only 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. […]
FRIDAY 12.26.14 WOD
WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans **One works, 2 rest Extra Credit 100 banded pull […]
Friday 12.26.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 2 75% 1RM) WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans […]
12.25.14 Box Brief
No Classes Today Merry Christmas
12.24.14 Box Brief
Holiday WOD Schedule December 23rd – NO On-Ramp Class at CFR5 December 24th – 6am, 9:30am(w/ Babysitting) & Noon WODs only – “The 12 days of CrossFit WOD “ December 25th – CFML and CFR5 Closed December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st […]
