Crossfit Juneau
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thursday 2/26/2015

2/26/2015

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STRENGTH
     Bent Over Rows 7 - 7 - 7 - 5 -  5


WOD
   15 Pull Ups or 5 Bar M/U's 
   10 T2B
   5 Sprints (down and back inside)
4 Rounds
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Wednesday 2/25/15

2/25/2015

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STRENGTH 
   Bench 10 - 7 - 5 - 5 - 5 - 3


WOD
   10 Box Jumps (30"/24")
   10 Burpees
20 Minute EMOM 
(alternating movements every other Minute)

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tuesday 2/24/15

2/24/2015

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WOD - Power Cycle   
   5 Deadlifts
   5 Hang Power Cleans
   5 Front Squats
   5 Push Press
   5 Power Cleans
5 Rounds for time ( 1 Minute rest between Rounds)
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monday 2/23/15

2/23/2015

1 Comment

 
Quick Reminder....  CROSSFIT OPEN begins this week. The first WOD will roll out on Thursday at 5:00pm. We will be doing each OPEN Workout on Friday... Saturday will also be a time we can do them.

STRENGTH
   Good Mornings 10 - 7 - 5 - 5 - 5 - 3


WOD
   1:00 Rowing 
     :30 Rest
   1:00 Jumping Rope
     :30 Rest
   1:00 Sprints 
5 Rounds with 1:00 REST between Rounds
1 Comment

friday 2/20/15

2/20/2015

1 Comment

 
STRENGTH
   OH Squats 7 - 7 - 5 - 5 - 3


WOD
   45 D/U's
   40 Squats
   35 Sit Ups
   30 Push Ups
   25 Pull Ups
   20 Box Jumps
   15 Burpees
   10 K2E
2 Rounds
1 Comment

thursday 2/19/15 

2/19/2015

0 Comments

 
STRENGTH
   Deadlifts 7 - 7 - 5 - 5 - 3 


WOD
   10 Front Squats (135/95)
   5 Thrusters (135/95)
   15 Bar Facing Burpees 
3 Rounds 
0 Comments

wednesday 2/18/2015

2/18/2015

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IF you see Rissa today be sure to wish her a happy birthday :)

STRENGTH
   BENCH 10 - 7 - 7 - 5 - 5 - 5 

WOD - Teams of 3
    250 Meter Row
   Hand Release Push Ups
   Power Snatch (95/65)
5 Rounds

You'll rotate through each station switching every time your Rower finishes their 250 Meters.
0 Comments

tuesday 2/17/15

2/17/2015

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STRENGTH   
   Back Squats 10 - 5 - 5 - 5
   Pause Back Squats 5 - 3 - 3 - 3 


WOD
   20 D/U's (50 Singles)
   15 C2B Pull ups
   20 D/U's (50 Singles)
   15 Box Jumps (24"/20")
16 Minute AMRAP
0 Comments

monday 2/16/15

2/16/2015

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STRENGTH
   CLEANS 7 - 5 - 5 - 3 - 3 - 3 

MORE STRENGTH
   1 POWER CLEAN
   1 PUSH PRESS
   1 PUSH JERK 
   1 SPLIT JERK

Add weight after each 4 Rep cycle until failure is reached. Trying to find the max weight you can complete the cycle with.
0 Comments

friday 2/13/15

2/13/2015

2 Comments

 
2 Comments
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US