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)...

11-10-14

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...

11-8 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...

11-6-14

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...

11-5-14

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...

11-4-14

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....

10-31-14

Main – CrossFit Warm-up (No Measure) 200m Run 2 Rounds 10 Push Ups 10 Sit Ups 10 Air Squats 10 Jumping Jacks 10 Walking Lunges 5 Inch Worms Metcon Metcon (Time) Teams of 2: DT x2...

10-30-14

Main – CrossFit Warm-up (No Measure) Joint Mobility 200m Run 2 Rounds 10 Push Ups 10 Sit Ups 10 Good Mornings 10 Air Squats 10 Jumping Jacks 10 Lunges Metcon Metcon (AMRAP – Rounds and Reps)...

10-29-14

Main – CrossFit Warm-up (No Measure) 2 Rounds 20 Jump Ropes L-Leg 20 Jump Ropes R-Leg 20 Alternating 10 Hand Release Push Ups 10 Sit Ups 10 Mountain Climbers 2 Sampson Stretches (Each Side) Weightlifting Shoulder...

10-28-14

Main – CrossFit Warm-up (No Measure) 2 Rounds 200m run 10 Hand Release Push Ups 10 V-Ups 10 Good Mornings 10 KB SDHP 10 Mountain Climbers High Knees / Butt Kicks Metcon Metcon (Time) 3 RFT...