Archives

11-17-14

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....

11-18-14

Main – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Mountain Climbers 20 DU’s (50 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 PVC Pass Throughs Weightlifting Power Clean (5 attempts to reach...

11-19-14

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Skill Work 3 – max L-sits 120 Seconds of Handstands Metcon...

11-20-14

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 Weightlifting Bench...

11-21-14

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 Skill Work 4-max L-Sit holds Metcon Metcon...

11-24-14

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 Weightlifting Strict Pull Ups Elbows to the side, not out front....

11-25-14

Main – CrossFit Warm-up CFTD – JJ (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 Sit ups 10 Air Squats 10 Broad Jumps 20 Jumping Jacks Metcon Metcon (AMRAP – Rounds and Reps)...

11-26-14

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)...

Punishment

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 Metcon Metcon (Time) 800m Run 3 Rounds 10 Wall...

Community WOD

Main – CrossFit Metcon Metcon (Time) Teams of 3 ***400 Sit Ups*** ***2 Rounds*** 60 Wall Ball 20,16 60 Push Press 95,65 60 KB Swing 53,35 10 Burpees (Together) 45 Box Jumps 24,20 45 Front Squats...