Monthly Archives: July 2014

7/31/2013 WOD

Skill – HSPU’s Max HSPU in 1 minute For time 800 M Run 15 HSPU 400 M Run 20 HSPU 200 M Run 25 HSPU Elements WOD 5 rounds for time 7 K2E’s 14 tuck jumps 28 Mt Climbers Advertisements

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7/30/2014 WOD

Strength 15 minutes to establish: 2RM weighted pull-up 2RM weighted ring dip 15 minute AMRAP 15 box jump overs 24/20″ 15 pull-ups 15 V-ups Elements WOD 12 minute AFAP 3-6-9-12….. Thrusters Bar facing burpees

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Buddy Week!

Next week is…Buddy Week! You can bring a buddy for FREE for one WOD (not for the week) with you! Workouts for all classes -including Elements- will be programmed for partner or team. Buddies must NOT have ever tried CrossFit … Continue reading

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7/29/2014 WOD

Strength 5 sets of complex- increase # each set Snatch, hang snatch, OH squat, OH lunge L/R For time 400 M lunge Elements WOD 3 rounds for time 500 M row 15 KB swings 15 SDHP

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7/28/2014 WOD

For time (20 minute time cap) “Pet rock” Partners with 35/55# KB, KB cannot touch floor or 10 burpee penalty 50 reps of each, one works, one holds the “rock” Pistols L/R=2 Burpees SDHP 75/55# Cal row OH lunges 45/35# … Continue reading

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7/25/2014 WOD

10 Minutes to practice strict Movements: Strict Pullups Strick HSPU Strict Muscle Ups For time 4 Rounds 400 M Run 50 Air Squats

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7/24/2014 WOD

Warm up – See board “Annie” 50-40-30-20-10 Double Unders Situps Rest 2 Minutes “Grace 30 Power Clean and Jerks 135/95 Subtract 2:00 from your total time Elements WOD 2 Rounds 500 M Row 40 Squats 30 Sit ups 20 Pushups … Continue reading

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