WOD – July 1, 2015

Strength
Strict Press – 1×5@60, 1×5@70, 4×3@75 – 80%
-Then 1×10@70% 
WOD
21 – 15 – 9
Deadlift (185/135)
10 Shuttle Runs
*Deadlifts will follow the 21-15-9 rep scheme and Shuttle Runs will always be 10 reps.

By |June 30th, 2015|WOD|0 Comments

WOD – June 30, 2015

Our app management site is currently down so the only place to see the WOD is here.  When our the site is back up and running we’ll get it posted to the membership connection.
Strength
Clean and Jerk – 5×1
*Work up to 80-85% of 1RM and complete the 5 sets at that weight.  If there are any […]

By |June 29th, 2015|WOD|0 Comments

WOD – June 29, 2015

Strength
Snatch – 15 Minutes to establish a 1 Rep for the day.
WOD
9 Minute AMRAP

ME – Wall Balls (20/14)

200 Meter Run

*Go for a max effort set of wall balls. Once you drop the ball, take off for a 200m run.

By |June 28th, 2015|WOD|0 Comments

WOD – June 26, 2015

Strength
Bench Press – 5×6@70%
WOD
9 Minute AMRAP:
30 Double Unders
20 Kb Swings
10 Push Ups

By |June 25th, 2015|WOD|0 Comments

WOD – June 25, 2015

Skill Work
Rowing Technique
Drag Factor
Partner WOD
In Teams of 3
12 Minutes
Row for Max Distance

2 Minute Rest

12 Minute AMRAP
50 Air Squats
50 Deadlift (75/45)
50 Hang Power Snatch (75/45) 

*One partner working at a time, one barbell per team.
**In Part I, row for Max Distance, all partners must take a turn rowing.  In Part II all partners must complete at […]

By |June 24th, 2015|WOD|0 Comments

WOD – June 24, 2015

Please Remember to hydrate!
WOD
4 Rounds For Time:
400 Meter Run
12 Push Press (115/75)
10 Pull Ups
*20 Minute Cap

 

By |June 23rd, 2015|WOD|0 Comments

WOD – June 23, 2015

This Saturday we will be playing Dodge ball instead of the Team WOD, all ages and skill levels are welcome.  A sign up sheet is located at the gym on the whiteboard, if you have any questions please ask a coach.  Barbell Club is still going on at 8:30!
Strength
Every 2 Minutes for 10 Minutes:
Hang Snatch […]

By |June 22nd, 2015|WOD|0 Comments

WOD – June 22, 2015

Strength
Front Squats – 5×3
*Sets should go as follows, 1×5@65%, 1×5@70%, 2×5@80%, 1×5@85%
WOD
“Kill Cliff Granite Games Qualifier Event 1”
10 Minute AMRAP:
5 Hang Cleans (155/105)
7 Bar-Facing Burpees

The Granite Games is a large and popular competition in the CrossFit world.  Similar to the CrossFit Open, it has online qualifying workouts.  If you wish to see how you size […]

By |June 21st, 2015|WOD|0 Comments

WOD – June 19, 2015

Strength
Overhead Squat
4 – 4 – 4 – 4
*Goal is to hit 4 reps approximately 5lbs heavier than 5RM from last week
WOD
For Time:
1,000 Meter Row
150 Double Unders
800 Meter Run

By |June 18th, 2015|WOD|0 Comments

WOD – June 18, 2015

Team WOD
18 Minute AMRAP:
300|250 Meter Row
10 Farmer Carry
10 Plate Ground to Overhead

*Relay style with one partner working at a time and the 3rd person on Plate G2O then starts next round with the Row.

By |June 17th, 2015|WOD|0 Comments