Wednesday 1.18.17 WOD
Bring A Friend! Mobility WOD “Tri Sprint Intervals V2” 5 Rounds of 4:00 on / 4:00 off: 30 10m Shuttle Runs 30,20 Calorie Bike AMRAP Calorie Row Rest 4:00 between rounds **Score total cals rowed $ Out 2×40 each side, banded side bends
Tuesday 1.17.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Click Here To Schedule Dynamic Effort Lower Mobility WOD EMOM for 6min Deadlift x3 @ 70%, speed pulls, not TNG, reset each rep –At 10min mark begin– “Marston” AMRAP in 20 minutes 1 Deadlift (80% 1RM) 10 Toes-to-Bar 15 Bar Facing Burpees “Marston” Rx is 405,285. To preserve the stimulus […]
Monday 1.16.17 WOD
Max Effort Upper Mobility WOD “Project MKUltra” 15 EMOM Min 1- 14 DB Snatches (70,45,60,35) Min 2- 50 Dubs (x2) Min 3- 1 Legless Rope Climb + 1 Rope Climb **Score total success rounds, top score 15 **If you fail a round, lower reps and continue, do not take a round off. $Out Clean Complex […]
Sunday 1.15.17 WOD
Monster Mash! Mobility WOD **Last completed 7.31.16 “21-15-9 Complex” 8 Deadlifts 7 Cleans 6 Snatches 8 Pullups 7 C2B 6 Bar MU 6 Deadlifts 5 Cleans 4 Snatches 6 Pullups 5 C2B 4 Bar MU 4 Deadlifts 3 Cleans 2 Snatches 4 Pullups 3 C2B 2 Bar MU ** (155,105,135,95) **Scale Bar MU by using […]
Saturday 1.14.17 WOD
Partner Up! Mobility WOD “Acoustic Kitty” Teams of 3: 25min AMRAP 100 Cal Row 50 Clean & Jerks (95,65,75,55) 100 Cal Row 50 Clean & Jerks (135,95,115,75) 100 Cal Row 50 Clean & Jerks (155,105,135,95) 100 Cal Row Max Clean & Jerks (185,135,155,105) $ Out Have a great weekend! WOD NOTES
Friday 1.13.17 WOD
Max Effort Upper Mobility WOD Every 30sec for 6min complete 1 snatch, building to a heavy –4min Rest– “CrossFIt Games Open WOD 12.2” Proceed through the sequence below completing as many reps as possible in 10 minutes of: Snatch x30 (75,45) (45,35) Snatch x30 (135,75) (75,55) Snatch x30 (165,100) (100,75) Snatch AMRAP remaining time (210,120) (120,90) […]
Thursday 1.12.17 WOD
Dynamic Effort Lower Mobility WOD “Hang On!” 30 Hang Cleans 30 HSPU 30 Thrusters 30 Box Jumps 30 Deadlifts 30 V-Ups **95,65,75,55 across all movements $Out Deadlift (6×4 @ 65%, speed pulls, not TNG, reset each rep) WOD NOTES
Wednesday 1.11.17 WOD
Monster Mash! Mobility WOD “Rene “ 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees **If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013 To learn more about Rene click here **40min time cap **last completed […]
Tuesday 1.10.16 WOD
Dynamic Effort Upper Mobility WOD “One Thing Leads To Another” 5 Rounds, For Max Reps: 1min Calorie Row 1min Power Cleans (135,95,115,75) 1:00 Burpee Bar Hops 1:00 Rest $Out Sumo Deadlift High Pull (4×6 @ 60%) WOD NOTES
Monday 1.9.16 WOD
Max Effort Lower Mobility Warm Up “CrossFit Baseline” For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD “Karen” For Time: 150 Wall-Ball Shots, 20# / 14# **Last completed 3.24.13! $ Out 10 Rounds 30sec. Row For Cals 30sec. Rest WOD NOTES
