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

monday 3/31/14 - group Wod

3/31/2014

1 Comment

 
Warm up and Stretch


STRENGTH: 
   Dead Lift 5 -5 - 5 - 3 - 3 

WOD: 
   Squats
   Toes 2 Bar
   Push Ups
21 - 18 - 15 - 12 - 9 - 6 - 3 
1 Comment

friday 3/28/14 - Group wod 14.5

3/27/2014

0 Comments

 
Warm up and Stretch.


WOD - Open Workout 14.5

21-18-15-12-9-6-3
95-lb/65-lb thrusters
Burpees



FOR TIME
0 Comments

Thursday 3/27/14 - Group Wod

3/27/2014

3 Comments

 
Warm up and Stretch


Burgener Warm up

WOD
   5,000 Meter R - O - W (Row)






Come on in for regular WOD times. We'll get you started as  you get here.  Use the time you are waiting for a rower as an opportunity to pick something you suck at and work on it... 
3 Comments

Wednesday 3/26/14 - group wod

3/25/2014

0 Comments

 
Warm up and Stretch

STRENGTH

   Bench 5 - 5 - 5 -3  - 3

WOD
   200 Meter Run 
   30 Pull ups
   30 KB Swings (53/35)
   200 Meter Run 
   20 Pull ups
   20 KB Swings (53/35)
   200 Meter Run 
   10 Pull ups
   10 KB Swings
    200 Meter Run

(25 Minute Time Cap)
Picture
0 Comments

Tuesday 3/25/14 - group wod

3/25/2014

0 Comments

 
Warm up 

Burgener Warm up

STRENGTH
   Snatch 5 - 5 - 5 - 3 - 3

WOD
   12 Front Squats (155/105)
    400 Meter Run 
4 Rounds
Picture
0 Comments

Monday 3/24/14 - group wod

3/24/2014

0 Comments

 
Warm up 


Burgener Warm up


STRENGTH
   Cleans 8 - 5 - 5 - 3 - 3 - 1


WOD
   7 Thrusters (95/65)
   7 Sumo D/L H/P (95/65)
   7 Burpees 

AMRAP in 14 Minutes
Picture
0 Comments

thursday 3/20/14 - group wod

3/20/2014

0 Comments

 
Warm up and Stretch


WOD 
   400 Meter Row
   21 KB Swings (53/35) 
   12 H/S Push ups
3 Rounds
Picture
0 Comments

wednesday 3/19/14 - group wod

3/19/2014

2 Comments

 
Warm up and Stretch


STRENGTH 
   Back Squats 10 - 5 - 5 - 3 - 3 - 1 

WOD 
   EMOM 
   5 Power Cleans (95/65)
   Remaining time is on d/u's. If you don't have d/u's you'll be doing box jumps (20/24)
12 minutes
Picture
2 Comments

tuesday 3/18/14 - group wod

3/18/2014

0 Comments

 
Warm up and Stretch


STRENGTH
   Push Press 10 - 5 - 5 - 3 - 3 - 1

WOD
    Max Pull ups
    When you drop off the bar do 30 Double Unders or 120 Singles
AMRAP of Pull ups in 15 Minutes is your Score
Picture
0 Comments

monday 3/17/14 - Group wod 

3/17/2014

1 Comment

 
Just weights today guys... NO RUNNING or JUMPING :)


Warm up: 

   Junkyard Dog
   10 5 Second Pull ups
   10 Push ups
   Stretch on your own

STRENGTH
   BENCH 10 - 5 - 5 - 3 - 3 - 1

   Burgener Warm up with a bare Barbell

   SNATCH  5 Sets of 3-5 reps (Finally get to practice with weight)
Picture
1 Comment
<<Previous

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US