6

Second Pull

WOD 8/31/12 20 minutes to establish a 1RM Clean and Jerk.   -then-   3 rounds for time of: 20 Power Cleans 95/65# 20 HR Pushups   We will be starting up our CrossFit Kids program [...]

The Hard Way

WOD 8/30/12 7 sets of 1 Snatch + 2 Overhead Squat. If you squat snatch then that counts as the first overhead squat     12 minute AMRAP of:   50 Double-Unders 7 Hang Power Snatches [...]

3

New Class Time

We will be adding a 5am class on Monday, Wednesday, Friday only. The first class will be Wednesday, September 5, since we won’t have any morning classes on Labor Day. This will be on a [...]

7

Isaac Schmisaac

 WOD 8/29/12 15 minutes to establish a 1RM Front Squat + Push Jerk.   Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to [...]

Speed Racer

WOD 8/28/12 Back Squat: 1X3 @ 80%, 1X3 @ 85%, 1X1 @ 90%, 2X1 @ 95% – rest 2:00-3:00 between sets.   -then-   4 rounds for total reps of the 4 minute dual effort of:   2 minute [...]

9

Flex

WOD 8/27/12 15 minutes to establish a 1RM Power Clean & Push Jerk.   -then-   4 rounds for total working time of: 7 Cleans (full squat) @ 85% of above 14 Bar Facing Burpees Run 200m [...]

7

Balance

WOD 8/23/12 Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 95% – rest 2:00-3:00 between sets.   -then-   4 rounds for time of: 5 Muscle-Ups (15 Pull-Ups) 10 Front Squats 135/95# 30 [...]

page 1 of 3