WOD 1/15/15

Overhead Squat 3-3-3 Then 5 Rounds: 30 Double Unders 20 KettleBell Snatch (53/35) 10 Hand Release Pushups Post Loads and Times to Zen And Comments   The 2015 CrossFit Games are almost here.  The Open Starts February 26th,  but more importantly Registration opens TODAY 1/15/15.   Click HERE to sign up.   We want  all

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WOD 1/14/15

Snatch Grip RDL : 3 x 5 Then… For Time: 30-20-10 Hang Power Snatch, 105/75 Alt Pistols Then… Weighted Front Plank Tabata        

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WOD 1/13/15

Test:  1RM Front Squat Then….. 7 Minute Ladder (reps increase by 1 each round) Bar Muscle Up Front Squat (Weight taken from the ground) 185/135 3 Minute Break Then….. Max Ring Muscle Ups in 3 Minutes (if no Ring MU, do max ring dips)   Ron and Steve, post Master’s Arctic Blast

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WOD 1/12//15

EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps 24/20 Watch Here    

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WOD 1/11/15

9am: Open Gym (unlimited members) 10am: Olympic Lifting 11am: Endurance (No Open Gym) 3 Rounds AMRAP 8 Mintutes 9 Toes 2 bar (scale w/V-ups) 12 Weighted Step-Ups, 24″/20″ (53lb/35lb) 15 Shoulder to OH, 95/63 *Rest 3 Minutes between each AMRAP  

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WOD 1/10/15

AMRAP 20 Minutes 50 Double Unders 21 KB Swings 53/35 12 Pullups **Reminder: There is no Beat the Coach tomorrow at 10am**   Amy F at her last mud run

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WOD 1/9/15

Press: 2-2-2-2 Then…. “Wacky Wiser Partner Friday” AMRAP 20 Minutes 60 Cal Row 19 Hang Snatch, 135/93 55 Weighted Medball Situps Passes, 20/14 Happy 60th Birthday Janice! 1955 was just the other day……    

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WOD 1/8/15

Back Squat 3-3-3 Then: 5 Rounds of: 10 Power Clean (135/95) 15 Wall balls (20/15) Post Loads and Time to Comments and ZEN:

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WOD 1/7/15

1a. Romanian Deadlift: 3 x 5 1b. Max Effort L-sit: 3 x M.E .12 Minute AMRAP 30 Double Unders 10 Alt Pistols *EMOM 5 burpees (workout starts with burpees) Then… Tabata Side Planks: 8 rounds / side Happy Birthday to the Shark Tank  

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WOD 1/6/15

EMOM 5 5 Touch and Go Power Snatches *Advanced- Try to increase weight each round* Then……With a 15 Minute Cap 50 Calorie Row 40 Pullups 30 Toes to Bar 20 Ring Muscle Ups or as many as possible with remaining time   Mike Braz, just after finishing his marathon  

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WOD 1/5/15

Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders both in flexion & extension. Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your

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