WOD 7/01/13
Front Squat 12 min to work up to a 1 rep max then drop in 20lbs increments and do sets of 3 until you have... Read More
WOD 6/30/13
9am- Yoga No lifting or open gym at this time 10 am- Open Gym 11am- Endurance WOD Run 1 Mile 21 Thrusters 65/45 21... Read More
WOD 6/29/13
Traveling Kettlebell Grace 2 Pood / 1.5 Pood Complete 30 reps with each arm (60 total) for time of the following: Alternating Kettlebell Clean &... Read More
WOD 6/28/13
7 Min EMOM: 1 Bear Complex Then…W/ A Partner: Death By: Back Squat, 135/95 Burpee Box Jump, 24/20 Don’t forget your stuff. It makes us... Read More
WOD 6/27/13
Power Snatch 3-3-2-2-1-1-1 Then 4 Rounds 400 Meter Run 30 Double Unders 10 Power Snatch 155/110 30 Situps 10 Pullups Post Loads and Times to... Read More
WOD 6/26/13
Snatch Balance: 3-3-3 (Beginners: OHS: 3-3-3) Then… 1 Round: 400m Run 50 Push-ups 30 Pistols Then…2 min rest 1 Round: 400m Run 30 Ring Dips... Read More
WOD 6/25/13
2-2-2 Hang Squat Clean with 3 second pause at the knee Then….. 21 Power Clean and Jerk 155/105 21 Pullups 15 Squat Clean and Jerk... Read More
WOD 6/24/13
Find a 1 rep max for overhead carry 50 ft. Then: Balls Deep 5 rounds for time 20 Med Ball Throws 20/14 lbs. 20 Med... Read More
WOD 6/23/13
9am: Yoga 10am: Oly Class 11am: Endurance 12noon: Dead-lifting clinic (w/power lifting coach Marshall) ————————————————————- 11am Endurance WOD: 2x 800 meter sprint row/run. Rest 5... Read More
WOD 6/22/13
“Kelly” 5 Rounds 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14 (10ft) Men, order your CrossFitWC Shorts at the front desk!... Read More