7
Apr
WOD 4/8/14
EMOM 7 1 Snatch 1 Hang Snatch (knee) 1 High Hang Snatch (mid thigh) Then… 5 Rounds 200m Run 6 Snatch (any way) 155/105 3... Read More
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6
Apr
WOD 4/7/14
Happy Birthday LaFrance! Move 10,000 Pounds / Beginners Move 7500 pounds For time Pick a weight. Pick one of each type of lift (Pull, Press then Squat). Move it... Read More
5
Apr
WOD 4/6/14
9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps... Read More
4
Apr
WOD 4/5/14
8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (w/Kim Lewis) 11am: Eat to Perform Nutrition Seminar ———– NO OPEN GYM PAST 11AM———— 5 Rounds:... Read More
3
Apr
WOD 4/4/14
Back Squat: 5-5-5 Then… Partner Jackie 2000m Row 100 Thrusters, 45lb 60 Pullups *Partner holds a pet rock while the other is working. Switch as... Read More
2
Apr
WOD 4/3/14
Jerk From Rack 3-3-3 Then 15 Min Amrap 200 Meter Run 15 Double Under 10 Box Jumps 7 Jerks 135/95 7:30 Strength Class Post Loads... Read More
1
Apr
WOD 4/2/14
EMOM 7 Min 2 Power Snatch + 3 OHS Then… “Helen” 3 Rounds 400m Run 21 KB Swings, 53/35 12 Pullups Doubles or Nothing
31
Mar
WOD 4/1/14
72 Minutes of Burpees (April Fool’s) EMOM 7 2 Power Cleans 3 Front Squats Then….. 10 Minutes for max distance: 200m Sprint 200m Jog Then….... Read More