Categories Archives: WOD

12-3-14

Main – CrossFit Warm-up CFT PassThrough (No Measure) 200m Run 2 Rounds 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass Throughs w/PVC 10 OHS -PVC Skill Work...

12-4-14

Main – CrossFit Warm-up CFTD-1 (No Measure) 2 Rounds 200m Run 10 Push Ups 10 Sit Ups 10 Air Squats 10 Jumping Jacks 10 Good Mornings High Knees/Butt Kicks Metcon Metcon (Time) 10–>1 Deadlifts 275,155 OHPL...

12-5-14

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High...

12-8-14

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Metcon Olivia (Time) Partner WOD For...

12-9-14

Main – CrossFit Warm-up CFTD-1 (No Measure) 2 Rounds 200m Run 10 Push Ups 10 Sit Ups 10 Air Squats 10 Jumping Jacks 10 Good Mornings High Knees/Butt Kicks Weightlifting Strict Press (3×5) 3 Sets of...

12-10-14

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon Metcon (Weight) Bring Sally Up Back Squats 75,55 (Your weight...

12-11-14

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Metcon Metcon (Time) 800m Run 3...

12-11-14

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Metcon Olivia (Time) Partner WOD For...

12-12-14

Main – CrossFit Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Skill Work Hand Stand and L-Sits Metcon Metcon (Time)...

12-15-14

Main – CrossFit Warm-up CF JYD 2 (No Measure) Junk Yard Dog 2 Rounds 10 Push Ups 30 Partner MB Sit Ups 20 Mountain Climbers Skill Work Handstand holds Handstand walk Metcon Metcon (Time) 4 RFT...