Latest WODs

Competitor

  • September 1st, 2014


Announcements

LABOR DAY MONDAY SCHEDULE
8AM CrossFit & 101
9AM CrossFit & 101
10AM-12PM Open Gym

We will close at 12PM to observe Labor Day.

Main – Competitor

Session 1

Strength

a: Overhead Squat (5 x 3 @ 80-85%)

b: Dbl KB OH Lunge (20RM, 10/leg alternating)

Capacity

Every 1:00 for 18:00

a: Rower (10 cals)

b: Bar Facing Burpee (8)

c: Chest-To-Bar Pull-ups (12 unbroken)

Session 2

Metcon

Metcon (4 Rounds for time)

400m Run Repeats @ 90-95%
(Rest 3:1 Work)

LABOR DAY

  • August 31st, 2014


Announcements

LABOR DAY MONDAY SCHEDULE
8AM CrossFit & 101
9AM CrossFit & 101
10AM-12PM Open Gym

We will close at 12PM to observe Labor Day.

Main – CrossFit

Metcon

Holleyman (Time)

30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
Rx Women
5 Wall Ball (14#)
3 HSPUs
1 Power Clean (155#)

Scaled #1 Option:
5 Wall Balls (choose load)
10 Hand-release Push-ups
1 Power Clean (choose load)

Scaled #2 Option:
10 Air Squats
5 Hand-release Push-ups
1 Ball Over Shoulder (choose weight)

Competitor

  • August 30th, 2014


Announcements

LABOR DAY MONDAY SCHEDULE
8AM CrossFit & 101
9AM CrossFit & 101
10AM-12PM Open Gym

We will close at 12PM to observe Labor Day.

Main – Competitor

Skill

Every 1:00 for 10:00

odd: Pistols (30 secs alternating)

score fewest

even: Muscle-ups (unbroken set)

score fewest

Metcon

Partner WOD

Metcon (Time)

Working on alternate movements simultaneously, both partners complete:
30 calorie row
30 kb swings (53/35)

-then-

Working on alternate movements simultaneously, both partners complete:
9 ball over shoulder (150/100)
3 rope climbs

-then-

Working on alternate barbells alternating every 5 reps, both partners complete:
30 Deadlifts* (225/155)
*must rest in locked out position while partner is deadlifting*