Monthly Archives: November 2012

Mobility
Dynamic

WOD
On the minute perform:
2 Squats 1 Push ps
4 Squats 2 Push Ups
6 Squats 3 Push Ups
and so on until you fall off the clock.

Cash Out
Coaches Choice

Don’t forget about the Open House on Dec 6th from 5:00 to 7:00. There will be a 5:00 class but the 6:30 will be cancelled. Come on down to meet some of the crew from Crossfit Zone and Deanna and Sandy. There will be wine and other refreshments.

Mobility
Dynamic

WOD
Alternating Tabata
Squats and Sit Ups
Shoulder Press and Plank

Cash Out
Coaches Choice

Don’t forget about the Open House on Dec 6th from 5:00 to 7:00. There will be a 5:00 class but the 6:30 will be cancelled. Come on down to meet some of the crew from Crossfit Zone and Deanna and Sandy. There will be wine and other refreshments.

Mobility
Dynamic

WOD
3 Rounds
4 HSPU
8 Ground to Overhead 135/95
12 Burpees

Cash Out
Coaches Choice

Don’t forget about the Open House on Dec 6th from 5:00 to 7:00. There will be a 5:00 class but the 6:30 will be cancelled. Come on down to meet some of the crew from Crossfit Zone and Deanna and Sandy. There will be wine and other refreshments.

Mobility
Dynamic

WOD
15 min AMRAP
21 Sit Ups
7 Pull Ups
7 Push Ups

Cash Out
Coaches Choice

Don’t forget about the Open House on Dec 6th from 5:00 to 7:00. There will be a 5:00 class but the 6:30 will be cancelled. Come on down to meet some of the crew from Crossfit Zone and Deanna and Sandy. There will be wine and other refreshments.

Mobility
Dynamic

WOD
5 Rounds
10 Push Press (115)
11 KB Swings (1.5 pood)
12 Box Jumps (20/14)

Cash Out
Coaches Choice

Don’t forget about the Open House on Dec 6th from 5:00 to 7:00. There will be a 5:00 class but the 6:30 will be cancelled. Come on down to meet some of the crew from Crossfit Zone and Deanna and Sandy. There will be wine and other refreshments.

Mobility
Dynamic

WOD

3 Rounds
Run 400m
40 Walking Lunges
30 Sit Ups
20 Push Ups
10 Burpees

Cash Out
Coaches Choice

Don’t forget about the Open House on Dec 6th from 5:00 to 7:00. There will be a 5:00 class but the 6:30 will be cancelled. Come on down to meet some of the crew from Crossfit Zone and Deanna and Sandy. There will be wine and other refreshments.

Mobility
Dynamic

WOD
2 Rounds/ Partners/One person works at a time.
10 Ground to Over Head
40 Wall Ball
20 Toes to Bar
50 Double Unders
20 Pull Ups
40 Box Jumps
10 Clean and Jerks

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Sit Ups
Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
15min AMRAP
4 Air squats
8 Sit ups
16 Bar Hops

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
400m Run
21-15-9
Thruster
Pull ups
400m Run

Cash Out
Coaches Choice