Archives

12-26-14

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)...

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...

12/29/2014

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 (Weight) 8 Min EMOM 8...

12/30/14

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Skill Work Handstand and L-Sits Metcon Metcon (Time) 9 Wall Ball 20,16 21...

12-31-14

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 (Partner WOD) 400m Run 30 Push...

1-2-15

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) 10 to 1 Thrusters 95,65 SDHP...

1-5-15

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 Weightlifting Back Squat (3 sets of 5...

1-6-15

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Metcon Metcon (AMRAP – Reps) AMRAP 7 min AMRAP C&J 135,95 2 min...

1-7-15

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)...

1-8-15

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 (Weight) 8 Min EMOM...