Posted on

7/23/2012 WOD

CrossFit

Strength

Power Clean
Set 1: 2 Reps Every 30 Seconds 3 Minutes

*Add Weight*

Set 2: 2 Reps Every 30 Seconds 3 minutes

*Add Weight*

Set 3: 2 Reps On the Minute Every minute 6 Minutes

Metcon

Run 800M
30 Ground to Overhead
30 Box Jumps
30 OHSQ
Run 800M

Posted on

6/27/2012 WOD

Strength:

5×5 Strict Pull Ups

5×5 Assisted Strict pull Ups

Here. We. GO! WOD:

30 Pull Ups

50 Double Unders

21 Push Press

50 Double Unders

21 Hang Clean

50 Double Unders

21 Overhead Squats

50 Double Unders

21 Burpees

50 Double Unders

30 Pull Ups

Let’s get after it!

Posted on

6/11/2012 WOD

Skill:

Rope Climbs (Remember Your High Socks)

Strength:

OverHead Squat

2-2-2-2

WOD:

12 Minute Amrap

10 OHSQ (95/65)

2 Rope Climbs

Posted on

5/17/2012 WOD

Strength:

Overhead Squats

15 Minutes

Work up to a heavy set of 3

WOD:

30-20-10

Overhead Squats

Burpee Bar Hops

Get those burpees in!  Day 46 – come to class and you got them in for the day!

You guys killed it on a difficult WOD yesterday.  You kept your heads down and grinded through it.  It is workouts like that that will make you a tougher person, mentally and physically.  Keep working hard and good things will happen.

Posted on

4/26/2012 WOD

Strength/Skill:

Pull Ups & L-Sits & L-Sit Pull Ups!

WOD:

21 – 15 – 9

OHSQ

C2B Pull Ups

Burpees Day 25 – 1/4 of the way through!  Celebrate!  Do 26!