Archives

11-4-14

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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2....

11-5-14

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Deadlift (3×5) Metcon Metcon (Time) 4 RFT 2 Wall Walks 10 Seated Press...

11-6-14

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 120 Sec of each, Handstand & L...

11-8 Community WOD

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 (Time) 3 RFT Teams of 2 200m Slosh Pipe...

11-10-14

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 (Time) 3 RFT 25 Sit Ups 20 Wall Ball...

11-11-14

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)...

11-12-14

Main – CrossFit Warm-up CF TD Short (No Measure) 20 Mountain Climbers 15 Push Ups 15 Sit Ups 20 Jumping Jacks (No Measure) Roxanne Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Thrusters 115,75...

11-13-14

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 120 Seconds of handstand holds Metcon Metcon (Time) 3...

11-15 Community WOD

Main – CrossFit Metcon Metcon (Time) Teams of 4 2 RFT 50 Push Press 95,65 50 Front Squats 95,65 50 SDHP 53,35 10 Burpees (Together) 50 Box Jumps 24,20 50 Goblet Lunges 53,35 50 Hang Snatch...