Monthly Archives: March 2012

Saturday 120331

Strength/Skill:   WOD: In Teams of Three Perform: A) AMRAP in 12 Minutes 200m Run Burpees Box Jumps 24/20 Rest 60 Seconds B) In 7 Minutes Find Max Clean As a team clean max weight combined *For Part A each … Continue reading

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Friday 120330

Strength/Skill: Weighted Push Up 10 Minutes Find 5 RM Benchmark Friday WOD: “Wilmot” 6 Rds For Time: 50 Squats 25 Ring Dips Additional: Weekly Challenges Mobility

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Thursday 120329

Strength/Skill: Thruster 3 x3 Work to heavy set of 3 every 90 sec) 10-15 minutes pull up/muscle up practice WOD:  For Time:   9-6-3 Muscle Up (Sub burpee pullups x 2) Thruster 165#/110# Additional: Weekly Challenges Mobility  

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Wednesday 120328 Essentials

Strenth/Skill: Headstand/Handstand Practice Hollow Rockers Superman Hollow Rockers Kipping Pull Up  WOD:  4 Rds For Time 25 Jumping Pull Ups 20 Squats 15 Push Ups Rest 1 Minute between Rds Additional: Weekly Challenges Mobility  

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Wednesday 120328

Double Birthday WOD: For Time 2 Rounds: (Mark’s Birthday WOD) 36 OH Squats 95#/65# (Comp 115#/80#) 6 HSPU 76 Double Unders Then 2 Rounds (Derek’s B-Day WOD) 27 Power Cleans 27 Push Press 28 Wall Balls Additional: Weekly Challenges Mobility  

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Tuesday 120327

Strength/Skill: Back Squat 1×5 @80%, 1×4 @85%, 1 x 3 @90%, 1×2 @95%, 1×1 @100%, 1×1 @100%+ (Reps every 2 minutes) WOD: 5 Rds For Time: 5 Deadlift 315/205 20 Hand Release Push Ups 12 Pull Ups (Chest to Bar … Continue reading

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****CLASS SIGN UP**** IMPORTANT

We are joining the rest of the CrossFit community with the implementation of MindyBody online. We will now need everyone to sign up for classes BEFORE you come to them.  If you come to the night classes you have noticed that … Continue reading

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Monday 120326 Essentials

Strength/Skill:  4 Sets: Medball Clean x 5 Push Up + Renegade Row x 8-10 WOD: In Teams of 2 Perfom AMRAP in 12 Minutes 200m Run AMRAP Medball Cleans *Partner A Perfoms 200m Run while Partner B Perform AMRAP Medball Cleans.  … Continue reading

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Monday 120326

Please make sure you register for the class, before you attend today. Strength/Skill:  10 Minutes: Odd Minutes Perform Snatch Even Minutes Perform Toe To Bar x 10-15 *Snatch (Min 1 @60%x3, Min 3 @70%x2, Min 5 @75%x2, Min 7 @80%x2, … Continue reading

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Saturday 120324

Strength/Skill:   WOD: A) AMRAP in 5 minutes 15 Push Ups 150m Run Rest 3 minutes B) 21-15-9 For Time (5 Min Cap) KB Swing Burpee Box Jump Rest 3 Minutes C) AMRAP in 5 Minutes 20 Stationary Lunges Total 20 … Continue reading

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