WOD 11/7/12
For Time: 5-4-3-2-1 Full Snatch, 155/115 30 DU after each round of snatches ——-5 min break——– For Time: 1-2-3-4-5 C&J, Body Wt 30 DU after... Read More
WOD 11/6/12
Front Squat 5×5 3 second pause on reps 1 and 5 Then…. 5 Rounds 10 Front Squats 135/95 4 Bar Muscle Ups (sub 2 Pullups,... Read More
WOD 11/5/12
5 Rounds 5/5 1 arm KB clean & Jerk 36/24 kg 10 x 20m Shutle Run 15 T2B
WOD 11/4/12
15 Minutes Max Run 1 Mile With remaining time: 3 RM Clean 15 Min Max Run 1200m 3 Rounds Max Effort Ring Digps 15... Read More
WOD 11/3/12
10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10... Read More
WOD 11/2/12
Partner Friday: 3 Min of Max rope climbs: then… 10 min Bear Complex, 155/105 Burpee over bar (ladder) *Ex: partners will alternate after each bear... Read More
WOD 11/1/12
Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:
No Kids Class Today!
Trick or Treat for time! Post Loads and costumes to comments.
It’s Official, We have Power!
CrossFitWC has power again! All classes are back on a normal schedule.
WOD 10/31/12
We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately.... Read More