Categories Archives: WOD

1-23-15

Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...

1-24-15

Main – CrossFit Metcon Metcon (No Measure) 5 Man Makers 35,25 (each) 50 Wall Ball 100 Sit Ups Metcon (Time) 2 Rounds (2nd=1/2) 40 Deadlifts 95,65 40 Box Jumps 40 Push Press 40 Goblet Squats 53,35...

1-26-15

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) 8 Min Every 30 Sec 10 Russian KB...

1-27-15

Main – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Weightlifting Deadlift (3×5 +10 lbs) Metcon...

1-28-15

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...

1-29-15

Main – CrossFit Warm-up CF JYD (No Measure) 2 Rounds 20 Mountain Climbers 10 Burpees 10 Push Ups 10 Sit Ups ~~~~~~~~~~~~ 1-Junk Yard Dog Weightlifting Front Squat (+10 lbs) Metcon Metcon (Time) 4 RFT 10...

1-30-15

Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...

1-31-15

Main – CrossFit Metcon Metcon (Time) Partner WOD 200m MB Run 40 Wall Ball 20,16 40 KB Swing 53,35 30 Sit Ups (Together) 200m MB Run 40 SDHP 53,35 40 Goblet Lunges 53,35 30 Sit Ups...

Kyle Memorial

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...

2-3-15

Main – CrossFit Warm-up CFTD – 1 (No Measure) 200m Run / 250m Row 3 Rounds 5 Burpees 10 Push Ups 10 Sit Ups 15 Air Squats 10 PVC Pass Through Weightlifting Bench Press (3×5 +5)...