Today’s WOD: 400M Run 4 Rounds: 15 Deadlifts (185#/115#) 15 Push-Ups 400M Run 4 Rounds: 15 Deadlifts (185#/115#) 15 Push-Ups Advanced WOD: CrossFit Total Back Squat: MEx1 Press: MEx1 Deadlift: MEx1 Score is the combined weight moved successfully. Last completed on 09/30/10. Advanced guys: We haven’t put a lot of time into the slow lifts lately. Look at this more …
WOD 12/29/10
Today’s WOD: Olympic Total Snatch 1 Rep Max Clean and Jerk 1 Rep Max Score is the total pounds lifted. Advanced WOD: 1000M Row 1600M Run 50 Burpees 400M Run
WOD 12/28/10
Today’s WOD: AMRAP 15: 8 Pull-Ups 8 Push-Ups 8 Box Jumps (24″/20″) Advanced WOD: 10-9-8-7-6-5-4-3-2-1 Dumbbell Push Presses (50#/30#) Box Step Ups (holding the dumbbells)
WOD 12/27/10
Today’s WOD: Overhead Squat Work up to a heavy triple then 4×3 @ 65% of the heavy triple Advanced WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups Last completed in our regular class on 12/02/10.
WOD 12/24/10
Today’s WOD: 12 Days of Christmas 1 Clean and Jerk (135#/95#) 2 Deadlifts (225#/165#) 3 Muscle Ups (1&1 sub) 4 Box Jumps 5 Pull-Ups 6 Walking Lunges, weighted (16kg/8kg each hand) 7 Burpees 8 Kettlebell Swings (24kg/16kg) 9 One Arm Snatches (30#/20#) 10 Push-Ups 11 Ring Dips 12 Handstand Push-Ups Advanced WOD: Same as above. Last completed on 12/23/09. You …
WOD 12/23/10
Today’s WOD: Deadlift 5×2 @ 85% Advanced WOD: 3 Rounds: 30 Wall Balls 20 Toes to Bar 30 Kettlebell Swings (24 kg/16 kg)
WOD 12/22/10
Today’s WOD: Back Squat Ladder (65#/45#) In the first minute, do one squat, in the second minute, do two squats, in the third minute, do three squats… etc. Continue until you are unable to complete all the squats within the minute. Advanced WOD: Same as above. Last completed on 10/06/09. This one is fun.
WOD 12/21/10
Today’s WOD: Rack Jerk Work up to a heavy set of 2 then 6×2 @ 85% of the double then 12-10-8-6-4-2 Ring Dips Sandbag Get Ups Advanced WOD: Amanda 9-7-5 Muscle Ups Squat Snatch (135#/95#) Last completed on 08/21/10. Sorry for the lack of pictures, should be back to normal today! Our smash and grab friend took the camera card. …
WOD 12/20/10
Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed by the advanced class on 12/14/10. There is further back linking in this link. Advanced WOD: Press MEx3 then Backsquat MEx3 We know that a lot of folks are heading out of town for the holidays, so we want to want you to have some workouts to do …
WOD 12/17/10
Today’s WOD: Snatch EMOM 10 1 @ 65% each minute then 4 Rounds: 5 Handstand Push-Ups 30 Double Unders Advanced WOD: Banded Deadlifts Work up to a heavy single then 5×1 @ 90% of the single then 400M Run 25 Pull-Ups 800M Run 50 Push-Ups 1200M Run 75 Sit-Ups