3/1/14

Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12pm where we will be doing Make-ups for 14.1 for those that couldn’t make it in today.

2/28/14

Skill: Double unders

WOD: 14.1 10 minute AMRAP

30 Double-Unders
15 Snatches 75/55

I believe I called snatches for the first WOD!! So excited for this one! Let’s do it guys!

2/27/14

Strength: Push Press 75%x2x2x2x2x2

WOD: 7 rounds for time.

7 Power Snatch 135/95
7 Wall Ball 20/14

2/26/14

Strength: Power Snatch 60%x3, 70%x3, 80%x2, 90%x1

WOD: 10-8-6-4-2

Burpee
Chest2Bar
Box Jump
Toes2Bar

2/25/14

Strength: Bench Press 65%x3x3x3x3x3

WOD: “Open Prep”

15 Hang Squat Clean 75/55 GC-135/95
15 Hang Squat Clean 95/65 GC-155/105
15 Hang Squat Clean 115/75 GC-185/135
15 Hang Squat Clean 135/95 GC-205/145
15 Hang Squat Clean 155/105 GC-225/155

*Complete as many reps as possible and continue until you fail. 10 Minute time cap. GC=games competitor

2/24/14

Strength: Back Squat 60%x3, 65%x3, 70%x3, 75%x3

WOD: For Time

100 Du’s Buy-in

Then….

4 Rounds
4 Pistols
6 Handstand Push-ups
8 Pull-ups

Then….

50 Air Squats Buy-out

2/22/14

Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12pm.

2/21/14

WOD: “CrossFit Total”

1Rep Max Press
1Rep Max Back Squat
1Rep Max Deadlift