CrossFit Schedule

Please RSVP to attend classes

Sunday Oct 26

Monday Oct 27

Tuesday Oct 28

Wednesday Oct 29

Wednesday Oct 29

Thursday Oct 30

WODS

Saturday: 10/25/14

Warm-up/Mobility (before class): 15 min

  • 800m Run
  • Foam roam roll

Partner WOD

  • Team 400m keg carry
  • Team 200 calorie row (switching every minute)
  • Team 400m keg carry 

Keg Carry Video: Click

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Friday: 10/23/14

CrossFit:

Power snatch: 1-1-1-1-1-1-1

W.O.D

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

  • Power snatch (95/65)
  • Burpee over bar

 

Just Results:

5 rounds:

  • 9 hang power snatch
  • 15 burpees
  • 21 Russian swings 
  • 400m run
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Thursday: 10/23/14

CrossFit:

20mins skill: kipping (into pull up or muscle up)

W.O.D

Partner "Karen", 20min cap:

  • 150 wall ball over the cage, each

 

Just Results:

30min partner AMRAP:

  • 30 partner wall ball
  • 30 partner ring rows
  • 400m partner run
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Wednesday 10/22/14

CrossFit:

 20mins:1RM clean and jerk 

W.O.D

Team triple "Grace"

15min cap

Teams of 3, one bar.

90 clean and jerks (135/95)

 

Just Results:

21-15-9:

GTO 

Burpee over bar

After each set: 800m run 

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Tuesday: 10/21/14

CrossFit:

15mins skill: rope climb

W.O.D

Power sets, 2 mins each, 5 rounds:

  • 1 rope climb
  • 10 front squats
  • Max burpees

 

Just Results:

10 rounds:

  • 10 goblet squats
  • 10 burpees
  • 10 ring row

 Bonus: 100 calories row

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Monday 10/20/14

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

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Week 10/20/14

Monday, 10/20/14:

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

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10/18/14

W.O.D

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

Push press

Box jump

Before each set: 400m run

Buy out: 400m run

Read more...

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