Month: February 2015

WOD – 2/6/2015

SKILL Handstand Push-Ups – 10 Minutes to work accumulate some strict reps.  NO KIPPING.  If you don’t have HSPUS, work on kicking up or negatives with an assist. WOD 6 Rounds for Time of: 15 Sumo Deadlift High Pulls 75/55 30 Sit-Ups Every minute on the minute, do 20 Double-Unders.  The WOD starts with Double-Unders. Scale to …
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WOD – 2/5/2015

WOD AMRAP 15 Minutes: 40 Burpees 40 Hang Power Cleans 95/65lbs 30 Burpees 30 Hang Power Cleans 20 Burpees 20 Hang Power Cleans 10 Burpees As many Hang Power Cleans as possible with the time remaining. Extra Abs by Coach Score is total reps.  Post scores to comments.    

WOD – 2/4/2015

STRENGTH DAY Overhead Squat 1-1-1 Front Squat 3-3-3 Back Squat 5-5-5 Try to make every set heavier than the one before.  If you fail, it counts as a set.  Post weights to comments.

WOD – 2/3/2015

STRENGTH Strict Pull-Ups  – 4 x max reps with 90s rest between.  If you don’t have pull-ups, choose a band that makes it difficult to get 5 reps.  If you are using a band, it better be a struggle to get that 4th and 5th rep! WOD Open Workout 13.2 AMRAP 10 Minutes: 5 Push …
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WOD – 2/2/2015

Please check our Facebook page for any cancellations due to the weather.  Coach Dave will do his best to send out an email around 4am if we are closed for 5am/6am or any other morning sessions. WOD CrossFit Open Workout 14.4 AMRAP 14 minutes: 60 Calorie Row 50 Toes to Bar 40 Wallballs 20/14lbs 30 …
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