Author Archives: admin

Mobility
Dynamic

WOD
3 Rounds
400m Run
10 Sit Ups
500m Row
10 Back Extentions

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps
60 Wall Ball
50 Box Jumps
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Cash Out
Stretch and roll out.

Mobility
Dynamic

WOD
3 Rounds
400m Run
50 Sit Up
30 KB Swings
10 Ground to OH or Snatch

Cash Out
Hand Stand Practice

This week we will do the initial testing for a new Body Weight Exercise Challenge. Make sure that you pick up your new sheet and complete some of the tasks each workout this week. We will retest in 6 weeks. You will also see a weekly challenge posted in the gym. Sign up with your pledge of how many reps you will complete. Make it difficult and use the space to keep track of your reps. This weeks challenge is KB Swings. #25 for ladies and #40 for the men.

Mobility
Dynamic

WOD
6 Rounds
200m Run
10 Toes to Bar
20 Push ups

Cash Out
Coaches Choice

This week we will do the initial testing for a new Body Weight Exercise Challenge. Make sure that you pick up your new sheet and complete some of the tasks each workout this week. We will retest in 6 weeks. You will also see a weekly challenge posted in the gym. Sign up with your pledge of how many reps you will complete. Make it difficult and use the space to keep track of your reps. This weeks challenge is KB Swings. #25 for ladies and #40 for the men.

Mobility
Dynamic

WOD
12 Min AMRAP
30 Double Unders
15 KB Swings

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Running “Bear”
4 Rounds
Perform 4 cylces of
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
then
Run 200m

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Row 500m – staggered start
then
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Ring Dips
Run 400m

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
Diane
21-15-9
Dead Lifts
Hand Stand Push Ups

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
Depending on your level of friskyness today, chose 1 of the following.

I. For Time:
30 x Overhead Squats (95/65lbs)
30 x Pull-ups (C2B)
30 x Power Snatch/G2OH (95/65lbs)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB Swings(45/30)

II. 2 Rounds for time of:
15 x Overhead Squats (95/65lbs)
15 x Pull-ups (C2B)
15 x Power Snatch/G2OH (95/65lbs)
15 x Toes-2-Bar/Knees-2-Elbows
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Air Squats
15 x KB Swings (45/30)

III. 3 Rounds for time of:
10 x Overhead Squats (95/65lbs)
10 x Pull-ups (C2B)
10 x Power Snatch/G2OH (95/65lbs)
10 x Toes-2-Bar/Knees-2-Elbows
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Air Squats
10 x KB Swings (45/35)

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.

Mobility
Dynamic

WOD
150 Wall Balls for time.
3 Burpees everytime you stop for any reason.
Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.