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thursday 6/30/16

6/30/2016

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STRENGTH
   Back Squat 1x12, 1x10, 3x5

WOD
   12 Strict Pull Ups
   12 Deadlifts (225/155)
   12 Ab Mat Sit Ups
   12 Box Jumps (24"/20")
14 Minute AMRAP

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wednesday 6/29/16

6/29/2016

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STRENGTH
   Power Cleans or Squat Cleans 
       2x5, 3x3, 3x2

WOD
   22 Wall Balls (20/14)
   11 KB Swings (70/53)
   400 Meter Run
4 Rounds (25 Minute Time Cap)

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tuesday 6/28/16

6/28/2016

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STRENGTH
   Thrusters 2x10, 3x5, 3x2

WOD
   SDLHP (95/65)
   BF Burpees
21-18-15-12-9-6-3

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Monday 6/27/16

6/27/2016

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STRENGTH
   Power Snatch or Squat Snatch
      3x3, 3x2, 3x1

WOD
   25' H/S Walk
   25' Walking Lunges 
   15 V-ups
   15 H/R Push Ups
   15 Pull Ups
3 Rounds

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friday 6/24/16

6/24/2016

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ALL STRENGTH WORK TODAY
   Perform all or some of the following in any order using the following REP SCHEME
                1x10 : Light(ish) Warm up set
                 3x5 : 75% - 85% of 1 RM
                 2x3 : 85%-90% of 1 RM 

- Deadlifts
- Back Squats
- OH Squats
- Bench
- Squat Snatch
- Power Cleans

Question of the day : Who would you like to bring to CrossFit and Why??

BTW you can bring them tomorrow at 9:00 am for the Intro WOD and your last chance to get an entry into the drawing for a Free July! 


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thursday 6/23/16

6/23/2016

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STRENGTH
   Strict OH Press      1x10, 3x7, 2x3

WOD
   50 D/U's (scale with 125 S/U's)
   15 Burpees
   15 T2B
   15 Superman Push ups
3 Rounds

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wednesday 6/22/16

6/22/2016

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STRENGTH
   Good Mornings 4x7

   Bent Over Rows 4x7

WOD
   200 Meter Run
   8 C2B Pull Ups
   8 Snatch Balances (95/65)
12 Minute AMRAP

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Tuesday 6/21/16

6/20/2016

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STRENGTH
   Front Squats 1x12, 2x10, 2x7, 2x2

WOD - "Diane"
   Deadlift (225/155)
   H/S Push Ups
​21-15-9
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monday 6/20/16

6/20/2016

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HEY!!!! It's Cody's 14th Birthday Today... Happy Birthday Frogdude!

STRENGTH
   Clean & Jerk (Can be Squat clean or Power clean.. Can be Split Jerk or Push Jerk)
      2x7, 3x5, 2x3, 2x1

WOD
   1:00 Rowing
     :30 REST
   1:00 Jumping Rope (Singles or Doubles)
     :30 REST
   :30 Sprints 
   :30 Burpees
     :30 REST
4 Rounds

Get your short answer ready for: Why did you start CrossFit... If you don't know why, find our Facebook Page and look us up...... 


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friday 6/17/16

6/17/2016

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STRENGTH/SKILL
20 Minutes of Heavy Singles of Snatches or Power Snatches

15-20 sets of 1 Rep

You can try to work up to a new 1RM PR or simply find a good working weight that allows you to practice form with heavy weight

WOD

   6 Prison Cell Push ups
   18 Wall Balls (20/14)
   54 D/U's (scale with 125 S/U's)
12 Minute AMRAP

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  • Home
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    • Coaches
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