Latest WODs

Turkey Trot and a Few Other Things

  • November 25th, 2014


Announcements

We will be closed for classes Thursday through Sunday for Thanksgiving weekend! We wish everyone a nice relaxing weekend with their families!

We will have some open gym hours Friday and Saturday for those who need to smash some weights.

Look for an email and post on our Facebook Group soon!

Main – CrossFit

Metcon (Time)

Partner WOD. You guys run together and then split up the work inside the gym.

400 m run

100 second plank hold

100 KB swings 44/35

400 m run

75 walking lunges

75 wall balls 20/14

400 m run

50 push press 45/35

50 box jumps 24/20

400 m run

25 burpees

25 v-ups

CrossFit

  • November 24th, 2014

Announcements

We will be closed for classes Thursday through Sunday for Thanksgiving weekend! We wish everyone a nice relaxing weekend with their families!

We will have some open gym hours Friday and Saturday for those who need to smash some weights.

Look for an email and post on our Facebook Group soon!

Main – CrossFit

Strength

a1: Thruster (4 x 8)

a2: Ball Over Shoulder (4 x 8)

Metcon

Teams of 2

Snatch, Grab, and Hang (Time)

24 Power Snatch (95/65), alternate every 4 reps

Each athlete completes:

8 Pull-Up

8 Toes to Bar

8 Burpee Bar Touch Overhead

18 Power Snatch (95/65), alternate every 3 reps

Each athlete completes:

6 Pull-Up

6 Toes to Bar

6 Burpee Bar Touch Overhead

12 Power Snatch (95/65), alternate every 2 reps

Each athlete completes:

4 Pull-Up

4 Toes to Bar

4 Burpee Bar Touch Overhead
*Alternate snatch w/ one athlete holding bar overhead*

**Alternate gymnastic sequence w/ one athlete hanging from bar**

All Levels

  • November 23rd, 2014


Main – CrossFit

Strength

a1: Barbell Row (4 x 8)

a2: Double KB Reverse Lunge (4 x 6/leg)

Metcon

Metcon (3 Rounds for reps)

1:00 Burpees

1:00 KB Swing (53/35)

1:00 Step Up (24/20)

1:00 Rest