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  • Sunday 2-1-15: W.O.D.

    11

    Mobility:
    9:30am
    *with Kristin

    WOD:
    For time:
    20 Power Cleans 95/65#
    Then strip weights and put on sled.
    50yard Sled push 95/65#
    Then strip weights and put on bar
    20 Push-press 95/65#
    Then strip weights and put on sled
    50yard Sled push 95/65#
    Then strip weights and put on bar
    20 Deadlifts 95/65#
    Sprint 75yards to Rowers
    Row 1000m to Finish.

    (Women’s sled has to have a 35# weight to start and men’s has to be 45#. That one weight stays on the sled and just the bar weight gets added and stripped. That’s how the sled weight will equal 95 and 65 in this wod as well.)
    *Please note this WOD will be done 4 athletes at a time. The second group of 4 can start before the first 4 are done, and as soon as the first four start the row and so on…

    If you attend a busy time and need to wait, cheer your fellow athletes on from the sides of the turf.

    In a time crunch and can’t wait your turn to use the sled? No biggie, just do the OnRamp instead.
    Thanks all! Should be a good one!

    OnRamp:
    For time:
    “Annie”
    50-40-30-20-10
    Double unders (sub 3x singles)
    Sit-ups

    More Posts

    8

    Saturday 1-31-15: W.O.D.

    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

    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