WOD 8/20/14

Hang Snatch (Below Knee): 3-3-3 Then… 12 Min AMRAP: 30 Double Unders 15 Kb Swings, 53/35 *EMOM 6 Pistols, alt Legs MaryBeth Before & After Check out our new Before & After page at www.crossfitwc.com

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WOD 8/19/14

Back Squat 3-3-3 Then….18 Minute Time Cap 30 Ring Muscle Ups for time EMOM 5 Burpees *Sub for 30 MU is 50 Pullups followed by 30 Ring Dips*

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WOD 8/18/14

Congratulations to Mary Beth and Coach Nikki in their 3rd place win! Barbell step ups 20/16″ box 4 sets 8 reps each leg 4 Rounds 20 Wallballs 20/14 10 Knees 2 Elbows

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WOD 8/17/14

10am Olympic Lifting 11am: Endurance AMRAP 30 Minutes 400m Run 30 DU 200m Run, 45/25 15 Squats, 45/25 * Row 1600m at some point during the AMRAP Dub-C Ladies MUD-RUN! Raja, Janice, Tina, Cherie, Debbie, Amy, Jen  

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WOD 8/16/14

Decked by Cards Each suit represents a different movement. Reps are equal to the card value. Jokers are…Wild! 😉 Coach will pull a card and together the class will work through the deck. Come and see what all the fun is…

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WOD 8/15/14

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 400m run 21 Kb Snatches , 53/35 21 KB Snatches 8 Rope Climbs, alt with partner 15 Kb Snatches 15 KB Snatches 4 Rope Climbs 9 Kb Snatches 9 Kb Snatches 2 Rope climbs 400m run *Both partners will do KB Snatches at the same time but

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WOD 8/14/14

5 x 1 Press x 2 Push Press x 3 Jerks Then 15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105# 15 BoxJumps 10 Clean and Jerk 185#/125# 15 BoxJumps 5 Clean and Jerks 205#/140# 15 BoxJumps Clean and Jerk 225#/155# Max

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WOD 8/13/14

7 Min EMOM Snatch start (Knee) + Snatch Pull (from ground) + Full Snatch (from ground) Then… For Time: Cash In: 400m Run 3 Rounds: 30 Walking Lunges, 45lb/25lb 15 C2B Pullups Then… Cash Out: 400m Run CLICK HERE to build your profiles! Mind-Body will be our new member software. All members are responsible for

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WOD 8/12/14

Back Squat 5-5-5 Then…. 7 Rounds 7 OHS 135/95 7 Ring Push Ups   Dan M- Sun’s out, guns out!

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WOD 8/11/14

                  Come Monday Night to see the unveiling of the shirt that won my heart this weekend! Every Minute On the Minute for 10 min. Clean Pull (to Knee 2 sec pause) + Deadlift + Clean + Jerk Then: 3 Rounds For Time 30 Kettlebell Swings 53/35

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WOD 8/10/14

10am: Olympic Lifting 11am: Endurance: For Time: 35 Thrusters, 75/55 35 Burpees 25 Thrusters 25 Burpees 15 Thrusters 15 Burpees *EMOM: 3 Strict Pullups Cashout: 1 Mile Run Mobility goes a long way with a super friend

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888-338-9366
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