WOD

Beginners Only CrossFit Competition

On January 11 at 8:00am we are hosting a competition to benefit The Childrens Miracle Network. ALL proceeds will be going to them so there will not be any prize money awarded to the winners;

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12/5/13

Power Snatch + Overhead Squat – 12 minutes to find a heavy single   5 Rounds: 200m Run 25 Double Unders 9 Deadlift 7 Hang Cleans 5 Push Press (135/95) Rest exactly 1 minute between

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12/4/13

View Public Whiteboard Cash In – 10 Burpees*   Bench Press (3-3-3-3-3-3)     3 Rounds: 30 second Row Sprint followed by max unbroken push-ups. Rest 2-3 minutes between rounds.     “Bumper Buddy” 33m

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TOY DRIVE!!!

WOD 12/3/13 Buy In – 10 Burpees*   Thruster 2-2-2-2-2-2 Add weight each set   4 Sets – 3 minutes rest between sets 7 Unbroken Power Cleans (155/105) 40m Sprint You will start with your

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Santa’s Watching

WOD 12/2/13 Front Squat 3-3-3 Back Squat 3-3-3 Do all the front squats first then all the back squats. Add weight each set.   3 Rounds: AMRAP in 4 minutes: 10 Wall Ball 10 Push-Ups

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Too Fast

WOD 11/16/13 Battle Of The Boxes – November   21-15-9 Thrusters (95/65) KB Swings (55/35) Burpees   Cash Out: 3 Sets: Shuttle Sprint (wall to 1st beam, wall to second beam, wall to third beam,

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BurtDay

  WOD 11/25/13 Power clean + Hang squat clean + Front Squat + Jerk.  10 minutes to work up to a heavy single. Then 1 complex EMOM for 5 minutes at 75-80%   AMRepsAP in

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Sprints From Hell

WOD 11/22/13 Clean and jerk – 7 minutes to find a heavy single. Then 3 reps at 75% of heavy single every minute for 4 minutes   1 minute sprint on Airdyne for max calories

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Winter Is Coming

WOD 11/21/13 Back Squat 5-5-5-5-5 Try to add 5# more on each set than your last 5×5 back squat workout   For Time: 500m row 50 double unders 50 wall ball 50 deadlift (135/95) 20

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Heavy Singles

WOD 11/20/13 Bench Press 5-5-5-5-5   As Fast As Possible: 25 Heavy Jump Rope Singles 10 Thrusters (95/65) 15 Toes To Bar Rest 2 minutes and then repeat for a total of 4 rounds.  

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