Archive for May, 2014

Saturday 5/31

Main – CrossFit Hero Week – Day 6 View Public Whiteboard Warm-up Warm-up (No Measure) 30 leg kicks per leg (10 front, back & side) 10 good mornings 15 slam balls 20 double unders (60 singles) 15 box jumps 15 air squats WOD Metcon (Time)…

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Friday 5/30

Main – CrossFit Hero Week – Day 5 View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Skill/Strength Metcon (No Measure) Bar Muscle Ups 3 rounds of…

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Thursday 5/29

Main – CrossFit Hero Week – Day 4 View Public Whiteboard Warm-up (No Measure) 10 PVC pass thrus 15 Med ball cleans 20 Sit ups 30 Squats 40 Box steps ups 50 double unders/150 singles WOD Blake (Time) 4 Rounds for time of: 100′ Walking…

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Wednesday 5/28

Main – CrossFit Hero Week – Day 3 View Public Whiteboard Warm-up (No Measure) 500M row 30 second Samson stretch (each leg) 15 sit ups 15 leg kicks (each leg) 15 squats 15 pull ups 6 wall to wall touches WOD Holbrook (10 Rounds for…

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Tuesday 5/27

Main – CrossFit Hero Week – Day 2 View Public Whiteboard Warm-up Warm-up (No Measure) 300m row 20 dips 2 sprint ladders 20 double unders (60 singles) 20 sit ups 10 good mornings group stretch Skill/Strength Metcon (No Measure) 5 wall walks WOD Rankel (AMRAP…

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Memorial Day 5/26 WOD

Main – CrossFit ONE CLASS ONLY ON MEMORIAL DAY Our 9am class will kick off Hero Week – One full week of Hero WODs in honor of our veterans. View Public Whiteboard Warm-up (No Measure) roll out 3-5 mins 10 squats 10 mountain climbers 10…

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Partner Party WOD!

Main – CrossFit Bring a friend! This workout will be more fun with a large group. View Public Whiteboard Warm-up (No Measure) 10 PVC pass-thrus 10 sit ups 10 push ups 10 squats “Roxanne” burpees WOD Metcon (No Measure) Deck of Cards Team WOD Each…

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Friday 5/23

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Roll out 3 minutes 20 arm circles 30 double unders (90 singles) 15 air squats 10 knees to elbows 200m run or 300m row Skill/Strength Bench Press (5@ 60%, 3@ 70%, 1+ @80%) WOD CrossFit Games…

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Thursday 5/22

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 minutes roller pad 30 high knees 20 seconds plank hold 20 seconds side plank hold 10 jumping squats 200m run with med ball 300m row Skill/Strength Bent Over Row (3 sets of 5 reps with…

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Wednesday 5/21

Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat…

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Tuesday 5/20

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of Samson Stretch (15-30 sec each leg) 10 Overhead Squat with PVC 15 Sit-ups 15 Back-extensions 10 Pull-ups 5 Ring or box dips 20 double unders (60 singles) Skill/Strength Metcon (No Measure) Floor wipers…

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Monday 5/19

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Group stretch “Roxanne” warm up Skill/Strength Double-Unders Spend 10 minutes working on double under form and increasing your max reps. Metcon Metcon (Time) Three rounds of: 5 Thrusters (95/65#) 10 Burpees 20 Double-Unders Then four sets…

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