WOD 8/14/15

“WWPF” – 30 min running clock 0:00 – 6:00 Establish a 1rm squat clean —1 min break— 7:00 – 13:00 Max Distance Firemans Carry (50m increments) —1:00 break— 14:00 – 22:00 Partner ladder: 1-2-3-4…. KB Thrusters, 53/35 C2B Pullups —1:00 break— 23:00 – 30:00 Max Cal Row (switch as needed) Good luck to TJ, who

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WOD 8/13/15

Over Head Squat 3-3-3 Then: 12 min AMRAP of: 4 Over Head Squat* 135/93 8 Toes to Bar 12 Box Jumps 24/20 *Full Snatch on 1st rep does NOT count as an OHS. Post Loads and TImes to ZEN and Comments:

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WOD 8/12/15

1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday to Harsh Attack  

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WOD 8/11/15

Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida  

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WOD 8/10/15

Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93 10 hang power clean, 135/93  

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WOD 8/9/15

10 am -Olympic Lifting with Ryan 11 am- Endurance with Brian 5 Rounds 400m Run 15 Pullups 15 Hand Release Pushups 9 OHS 95/63 *Row 1000m at some point during WOD* Jess and Laura at Superfit!  

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WOD 8/8/15

8AM Only CrossFit Class Today Β & Β No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am.Β  Push Press 3-3-3 Then 12 min AMRAP 10 Med Ball Cleans 10 Med Ball Overhead Lunges 10 Med Ball Situps 10 Med Ball Overhead Lunges Post Loads and Reps to ZEN and

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WOD 8/7/15

“WWPF” – 26 minute Running clock 0:00 – 7:00: Establish a heavy snatch (combine both weights for a score), 1 bar 7:00 – 15:00: 8 min ladder: 3-6-9-12-15….. Planking Burpee Chest 2 Bar pullup(partner hangs from bar) —1 minute break—- 16:00 – 20:00 4 min amrap Max Synchronized Wall ball Shots, 20/14 —-1 min break——–

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WOD 8/6/15

Back Squat 2-2-2 Then: Power HTEBAZILE 9-15-21 Ring Dips Power Cleans (135/93) Then : (no rest) 2 Min Max Effort Box Jumps (24/20) Post Loads, Time and Reps to Comments and ZEN:

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WOD 8/5/15

Clean Pulls: 3-3-3 (3 sec pause knee) Then… “Einna” 10-20-30-40-50 Situps Double Unders Then… 50 Perfect Pushups We are hosting a USA Weightlifting meet this Saturday August 8th to help our athletes (Jenny Butler, TJ Pongia) and their coaches (Ryan and Dan) get to Dallas for Weightlifting Nationals. *There will only be 8am class Saturday

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WOD 8/4/15

1-1-1 Clean and Jerk (85%+) Then…. NARF 9-15-21 Pullups Thruster 95/63 The ladies at the 6th anniversary party  

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WOD 8/3/15

Year 7 underway. Thanks again for your continued support! Test your 1 RM Front Squat Diane 21 – 15 – 9 Deadlifts 225/135 HSPU

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888-338-9366
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