CrossFit Schedule

Please RSVP to attend classes

Tuesday Sep 23

Wednesday Sep 24

Wednesday Sep 24

Thursday Sep 25

Friday Sep 26

Friday Sep 26

Saturday Sep 27

Sunday Sep 28

WODS

Tuesday: 9/23/14

CrossFit:
10mins Skill: pull over
20mins: 1RM back squat

15min cap:

  • 21 burpee TTB
  • 21 back squat, 55% of 1RM
  • 15 burpee pull up
  • 15 back squat, 65% of 1RM
  • 9 burpee pull over
  • 9 back squat, 75% of 1RM

Then, if time is left, AMRAP through

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Saturday: 9/19/14

"Barbara"

5 rounds For time, resting 3 mins between each round:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
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Friday: 9/19/14

CrossFit:

Strongman day

  • 1RM TGU 
  • 50ft max weight farmers carry
  • 1RM tire flip

 

Just Results:

50-40-30-20-10: SDHP

5-4-3-2-1: TGU (per arm)

After each round: 400m run

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Thursday: 9/18/14

CrossFit:

20mins, Pull ups: max reps or max weight

W.O.D

21-18-15-12-9-6-3: DB burpee to overhead

After each set: 1 rope climb

 

Just Results:

3 rounds:

  • 4mins max calories
  • 3mins max burpees
  • 2mins max pull ups
  • 1min max push press

5min rest.

Average your three rounds!

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Wednesday: 9/17/16

CrossFit:

Skill: KB snatch

W.O.D

12min AMRAP:

  • 3min wall ball
  • 3min KB snatch, alternating
  • 2min wall ball
  • 2min KB snatch, alternating
  • 1min wall ball
  • 1min KB snatch, alternating

 

Just Results:

3-6-9-12-15-18-21-18-15-12-9-6-3:

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Tuesday: 9/16/14

Strength

Front squat: 3-3-3-3-3-3-3

Partner WOD:

15min AMRAP

250m row while partner holds a double KB front rack heavy, 

**if the partner doesn't hold the rack, the rowing doesn't count. One round is both partners completing the row.

 

Just Results:

30 min AMRAP:

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Monday: 9/15/14

CrossFit: 

Strength, 20min: 1RM bench

WOD

5k run (or row)

Either can be done 1st.

 

Just Results:

"Mock Niner"

  • 2k row
  • 50 burpees
  • 200 lunges
  • 5min plank
  • 80 HRPU
  • 1 mile run
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Sunday: 9/14/14

WOD

3, 12min AMRAPs

AMRAP 1: 

  • 12 cals Rowing 
  • 12 sit ups

AMRAP 2:

  • 12 burpees
  • 12 ring rows

AMRAP 3:

  • 12 wall ball
  • 12 box jumps
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