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  • Saturday 1-31-15: W.O.D.

    8

    Strength:
    Front Squat
    *See Meg at 9:30am.

    WOD:
    AMRAP in 25min of:
    Row 500m
    5 Chest-to-bar pull-ups
    5 Goblet Squats 2/1.5pood
    10 Box jumps 30/24″

    OnRamp:
    For time:
    “Fran”
    21-15-9
    Thrusters
    Pull-ups

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    7

    Friday 1-30-15: W.O.D.

    Strength: Bench Press *See Meg or Jared for assistance/questions 4:15-7:30pm. WOD: 5 Rounds for time of: 25 Double-unders (*sub 75 singles) 10 Burpee Broad Jumps 5 Front squats 135/95# WOD details- *For the burpee broad jump, do a burpee, and … Continue reading

    6

    Thursday 1-29-15: Rest Day

    CrossFit Kids starts up Monday next week at the new box!! Tigers (ages 10-13) 5:00-5:45 Lions (ages 5-9). 5:45-6:15 Cubs (ages 3-5) 6:15-6:45 To start, we will hold classes all Monday evenings, and 2 selected/posted Saturdays per month. If attendance … Continue reading

    4

    Wednesday 1-28-15: W.O.D.

    Strength: Deadlift *See Meg or Jared 4:15-7:30pm for questions/assistance. WOD: 3 Rounds for time of: Row 500m 15′ Rope climbs x2 (*sub 30 pull-ups) 10 Toes to bar 15 Wallballs 20/14# 20 Hip extensions (*sub Goodmornings) OnRamp: 3 Rounds for … Continue reading

    3

    Tuesday 1-27-15: W.O.D.

    WOD: EMOM for 20min of: Thrusters @75% 1RM (From Floor) -Then- Assistance 3Rounds 25yard Heavy sled-pull 135/95# x2 5 Shoulder Press 115/80# L-Sits 30sec total Not for time. Each round should be done as unbroken as possible but then there … Continue reading

    2

    Monday 1-26-15: W.O.D.

    Strength: Shoulder Press *See Meg or Jared 4:15-7:30pm for assistance/questions. WOD: AMRAP in 10min of: 5 Ring Dips 10 Kettlebells 1.5/1pood 15 Double-unders (*sub 3x singles) OnRamp: 3 Rounds for time: 800m row 40 good mornings 40 sit-ups