12 May WOD

Strength/Skill

Bench Press

Work up to 5 X 5 @ Bodyweight (scale accordingly)

WOD

10 Min AMRAP

50 Double-Unders (100 Singles)
10 Weighted Box Step Ups 35/15

*Finisher* 3 Rounds

T Street Run
10 Toes-2-Bar
20 Russian Twists 25/15

By |May 11th, 2017|Workout of the Day|Comments Off on 12 May WOD

9 May WOD

Strength/Skill

“Technique Tuesday” Finishing the Snatch

WOD

“Smoking Gun” 15:00 Time Cap

7 Rounds

4 Burpee Deadlift
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean & Jerk

(Note: Chest must touch bar on each burpee rep)

Men’s Elite 155
Men’s Int 135
Women’s Elite 100
Women’s Int 70

By |May 8th, 2017|Workout of the Day|Comments Off on 9 May WOD

8 May WOD

Strength:

Find 1 Rep Max Squat Clean

WOD

“Fran”

21-15-9

Thruster 95/65
Pull-Up

By |May 7th, 2017|Workout of the Day|Comments Off on 8 May WOD

3 May WOD

Skill:

Hand Stand Part Duex

Work Hand Stand, Hand Stand Walking, HSPU

WOD:

“Annie Plus”
50-40-30-20-10
Double-Unders
Abmat Sit-Ups

Rest 2 Min

30-20-10
Double-Unders
Toes-2-Bar

By |May 2nd, 2017|Workout of the Day|Comments Off on 3 May WOD

1 May WOD

Strength / Skill

Find Front Squat 1 Rep Max

WOD

15 Min AMRAP

1 Squat Clean 115/85
2 Strict Pull Ups or Ring Rows
3 V Ups
T-Street Run
2 Squat Clean 115/85
3 Strict Pull Ups or Ring Rows
4 V Ups
T-Street Run1
3 Squat Clean 115/85
4 Strict Pull Ups or Ring Rows
5 V Ups
T-Street Run

etc, etc, etc…until 15 Min

By |April 30th, 2017|Workout of the Day|Comments Off on 1 May WOD

21 Apr WOD

Skill / Strength

Med Ball Clean & Translation to Barbell Clean

WOD

For Time (30 Min Cap)

Q Street Med Ball Run 20/14
25 Med Ball Cleans
R Street Med Ball Run
25 Med Ball Sit-Ups
S Street Med Ball Run
25 Med Ball Overhead Squats
T Street Med Ball Run
25 Med Ball Russian Twists

By |April 20th, 2017|Workout of the Day|Comments Off on 21 Apr WOD

19 Apr WOD

Strength / Skill

Handstand Technique / Standing & Walking

WOD:

“Helen”

3 Rounds for Time

S Street Run
21 Kettlebell Swings 53/35
12 Pull-Ups

By |April 18th, 2017|Uncategorized|Comments Off on 19 Apr WOD

12 Apr WOD

Strength/Skill

Work Kipping Technique (Pull-Ups, Toes-2-Bar, Muscle-Ups)

WOD: Partner

24 Min AMRAP

Partner A: Rows 500m
Partner B: AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

When Partner A completes 500m […]

By |April 11th, 2017|Workout of the Day|Comments Off on 12 Apr WOD

10 Apr WOD

The CrossFit Open is over. It’s time to see what our max lifts are and set some bench mark times with the CrossFit Named “Girls” WODS. The next couple months we’ll be hitting as many as possible.

Strength / Skill

Find 1 Rep Max Deadlift

WOD

3 Rounds for Time

S Street Run
10 Burpee Box Jump Overs 24/20
15 […]

By |April 9th, 2017|Workout of the Day|Comments Off on 10 Apr WOD

5 Apr WOD

Skill / Strength

Spend 30 min working Handstand Push Up & Pistol( 1 legged Squat) Technique

WOD: 12 Min Alt EMOM

Odd: 40 sec Max Double-Unders
Even: 15/12 Push Ups / 10 Abmat Sit-Ups

By |April 4th, 2017|Workout of the Day|Comments Off on 5 Apr WOD