WOD BLOG

Dec 3rd, 2013

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Category: CROSSFIT WOD
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0310

WARM UP: 50 DOUBLE UNDERS 15 RING PUSH UPS 15 TOE TO BAR 2 ROUNDS   M-WOD: ROLL OUT OVERHEAD FIX   STRENGTH: EMOM 8 MINUTES 3 PUSH  PRESS @ 85%   WOD: 4 ROUNDS FOR TIME 3 X GROUND TO OVERHEAD  135/95 6X CHEST TO BAR PULL UPS 9X CLAPPING PUSH UPS   COOL Read more...

Dec 2nd, 2013

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Category: CROSSFIT WOD
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0309 HIGH BAR BACK SQUATS

WARM UP: 200 M RUN 40 FT LUNGE WALK 10 BOX JUMPS 2 ROUNDS   M-WOD: HIP SWING X20 (L/R) SQUAT FIX ROLL OUT   STRENGTH: HB BACK SQUAT 6X8   (WORK UP TO A 8 RM) TURKISH GET UP 3X3 L/R  (HEAVY AS POSSIBLE)   WOD: 3 ROUNDS FOR TIME 8 DB THRUSTERS 1 ARM Read more...

Nov 29th, 2013

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Category: CROSSFIT WOD
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0308 BLACK FRIDAY HERO WOD

HERO WOD “BULGER” AS A 2 MAN TEAM “BULGER” 10 ROUNDS FOR TIME Run 150 meters 7 CTB pull ups 7 front squats 135/95 7 hspu * BOTH PARTNERS RUN. ONE PARTNER WORKS AT A TIME AND MUST COMPLETE THE EXERCISE THEY STARTED WITH BEFORE ALTERNATING. ONE ATHLETE CANNOT DO BACK TO BACK EXERCISES.

Nov 27th, 2013

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Category: News
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HOLIDAY HOURS

HEY GUYS WE WILL BE OPEN THANKSGIVING MORNING FOR AUTUMNS KETTLEBELL BOOT CAMP  @ 5:30 AM AND THAT WILL BE OUR ONLY CLASS OF THE DAY . WE WILL ALSO BE OPEN FRIDAY MORNING AT 8:00 AM FOR LEVEL 1 AND FUNDAMENTALS.  WE WILL BE CLOSED FOR THE REST OF THE WEEKEND AND THEN BACK Read more...

Nov 27th, 2013

Comments: 3
Category: CROSSFIT WOD
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0307 “NICOLE”

WARM UP: DROM ROLL OUT   SKILLS: FRONT BACK LEVER PROGRESSION   (BAR/RINGS)   WOD: Nicole Max reps in 20 minutes Run 400m Max rep pull-ups *SCORE TOTAL REPS PULL UPS. * COMPARE TO WOD 0199#   COOL DOWN: 25 GHD SIT UPS 25 BACK EXTENSIONS