Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: For time: 50 Foot Prowler Push 1 Minute Prone Plank Hold 20 Atlas Stone Squats (110/80) 1 Minute Left Side Plank Hold 20 Hollow Rocks 1 Minute Right Side Plank Hold 20 Kneeling Kettlebell Half Moons (24/16) 1 Minute L Sit Hold Labor Day Hours: 10AM 11AM 12PM All other classes are cancelled. Enjoy your day off and …
Today’s WOD: Back Squat 3×3 @ 85% then 3 Rounds: 5 Muscle Ups 20 Burpees 7 Deadlifts (315/225) Many of you are starting to realize the utility of flexibility and mobility (duh!) when it is paired with strength. You’ve also noticed that being mobile means that you are more bio-mechanically efficient and can therefore do more work in less time. …
Today’s WOD: For time: 10 Front Squats (165/125) 20 Handstand Push-Ups 30 Toes to Bars 10 Power Cleans (165/125) 20 Chest to Bar Pull-Ups 30 Hollow Rocks 10 Squat Cleans (165/125) 20 Ring Dips 30 Wall Ball Sit-Ups (20/14)
Today’s WOD: Hang Power Snatch 3×2 @ 70% Snatch 3-5×1 @ 95-100% then 6 Rounds: 5 Pendlay Rows (145/95) 30 Second L-Sit Hold Toes forward when you squat? It works great if you have the mobility for it. Helps to generate extra torque for those big lifts. Yet another reason to work your mobility hard EVERY day.
Today’s WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups Last completed on 03/20/12. I think the daily caloric estimates provided are a little low, but here’s a female guide to getting lean. As a general rule for all humans, you don’t want to go into a catabolic state. At the end of the day, you need to eat right, …
Today’s WOD: Hang Power Clean 3×2 @ 70% Clean and Jerk 3-5×1 @ 95-100% then For time: 3 Power Cleans (185/125) 50 Double Unders 15 Thrusters (95/65) 6 Power Cleans 50 Double Unders 12 Thrusters 9 Power Cleans 50 Double Unders 9 Thrusters A lot of SUPER things went on this weekend. Big thanks go out to all the judges …
Today’s WOD: Diane 21-15-9 Deadlift (225/185) Handstand Push-Ups Last completed on 04/19/12. Team SuperFit is here this weekend! Come on out to check it out, cheer on our competitors, and meet CrossFitters from all over!
Today’s WOD: 2km Row 50 Thrusters (95/65) 400m Farmer’s Carry (24/16) CF Endurance continues today. Classes are Tuesdays/Thursdays at 7AM. Get out there to improve that endurance work. Cider has been making a comeback. You already know it’s popular with CrossFitters and it’s experiencing a resurgence all over.
Today’s WOD: Hang Power Snatch 3×2 @ 70% Snatch 5×2 @ 85% then 8 Rounds: 3 Power Snatches (115/75) 50 Double Unders How to tell when your favorite fruits/vegetables are ripe. CF Endurance started this week! Classes are Tuesdays and Thursdays at 7AM. Also… Team SuperFit is coming this weekend. Volunteer, spectate, whatever. Check it out!
Today’s WOD: RVA 50 50 Box Jumps (24/20) 50 Pull-Ups 50 Kettlebell Swings (24/16) 50 Steps Walking Lunges 50 Sit-Ups 50 Power Cleans (115/80) 50 Wall Balls (20/14) 50 Burpees 50 Double Unders Similar to the “Filthy 50” with some modifications. What’s your least favorite soul sucking movement in there? CF Endurance is starting up today at 7AM. If you’re …
