Rest Day/Makeup Day/Skill...

Warmup As needed for Contest Contest WOD “Christine” 3 rounds for time of: Row 500 meters 12 Body Weight Deadlifts 21 Box Jumps,...

Warmup CrossFit Warmup WOD 1st Squat  3-3-3(or more) Set1= 70% Set2= 80% Set3= 90% 2nd For time: 21-15-9 Front Squat Pullups Double Unders X2...

Warmup Run 1mile WOD 1st Bench Press 3-3-3(or more) Set1= 70% Set2= 80% Set3= 90% 2nd 3 rounds for max reps of: 1min Sledge Hammer Strikes, max reps 1min Floor Wipers (135lb/95lb), max reps 1min Burpee Box Jumps 20″, max reps 1min Ring Pushups, max reps 1min Calorie Row, max calories Rest...

Warmup As needed for Team WOD Team WOD In teams of 2 For Time: 70 Clean and Jerks, 135lb/95lb 140 Pullups 210 Squats Only one althlete at a time.  Teams must complete all the reps of each exercise before moving onto the...

Warmup 50 Burpees WOD 1st Shoulder 3-3-3(or more) Set1= 70% Set2= 80% Set3= 90% 2nd For Time: 21-18-15-12-9-6-3 115lb/75lb Push Press Box Jump, 20″ Ring Dips Knees to...

Warmup CrossFit Warmup WOD Week 2 of 531 Strength Program 1st Deadlift 3-3-3(or more) Set1= 70% Set2= 80% Set3= 90% 2nd “Helen” 3 rounds for time of: Run 400 meters 21 Kettlebell Swings, 1.5 Pood 12 Pullups   Congratulations to all that survived the NE Season Opener.  Above is the life boat that capsized and sunk.  As you can imagine the swim was not fun.  Check out the article...

Rest Day/Make up Day/Skill...

Warmup Row 1K WOD “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each...

Warmup 3rnds of: 10 Ring Dips 10 Box Jumps 10 Squats Samson Stretch WOD 1st  Bench Press 5-5-5 1st set=65%of 1RM 2nd set= 75%of 1RM 3rd set= 85% of 1RM (5reps or more) 2nd For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups ***Since we only have 3 GHD machines, floor GHD’s will be...

Warmup CrossFit Warmup WOD 1st Bench Press 5-5-5 1st set=65%of 1RM 2nd set= 75%of 1RM 3rd set= 85% of 1RM (5reps or more) 2nd For time: 21-15-9 Calorie Row Ring Dips Floor Wipers, 135lb/95lb Pushups ***1 Rep Floor Wipers=back and...

Pleas arrive on the hour for Team WOD so we can organize Teams!!! Warmup As needed for Team WOD WOD In Teams of 2 For Time: Run 400meters 50 Power Snatches, 75lb/55lb 50 Pullups Run 400meters 40 Power Snatches, 75lb/55/lb 40 Pullups Run 400meters 30 Power Snatches, 75lb/55lb 30 Pullups Run 400meters 20 Power Snatches, 75lb/55lb 20 Pullups Run 400meters 10 Power Snatches 10 Pullups Both athletes may run at the same time.  Athletes can not start the Power...

Warmup Run 1mile WOD 1st Deadlift  5-5-5 1st set=65%of 1RM 2nd set= 75%of 1RM 3rd set= 85% of 1RM (5reps or more) 2nd 3 rounds For Time of: 20 Box Jumps, 20″ 20 Knees to Elbows 20 Sumo Deadlift HighPulls, 95lb/65lb 20 Glute Ham Raises 20 Kettlebell Swings, 1.5Pood/1Pood 20 Double...

Warmup CrossFit Warmup WOD Today we will be starting the Wendler 531 strength program.  We will be posting a detailed description of the program at a later date.  The program is based on four lifts: the shoulder press, deadlift, bench press, and squat.  The basic idea of the program is to use a formula to keep track of your progress with your lifts.  With the Wendler 531 program your starting weights for each lift will and should be light.  The idea...

Rest Day/Make up Day/Test Day/Skill...