WOD: Squat, Broad Jumps, Lunges, Pushups
Monday Workout Of the Day LIFT Back Squat 4×5 @ 80% WOD 10min AMRAP 3+ Pushups 20 Yard Broad Jumps 20 Yard Lunges
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March 2014
WOD: Cleans, S2O, C2B
Sunday Workout Of the Day WOD 10-9-8-7-6-5-4-3-2-1 – 1-2-3-4-5-6-7-8-9-10 Hang Cleans (95/65) Shoulder To Overhead Chest to Bar Pullups
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Schedule Changes and Our Newest Coach
Hey everyone. We have some small changes coming to the schedule starting this Monday. Wednesday mobility is moving to Tuesday at 7pm. Sunday’s schedule will look like this… 1pm Gymnastics (starting April 26) 2pm Foundations 3 3pm Foundations 4 4pm CrossFit 5pm CrossFit Football 6pm Mobility 7pm Member’s Choice Also, a few of you have met our
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WOD: CrossFit Open 14.5
Saturday Workout Of the Day WOD Crossfit Open 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees
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14.5 Gameplan
Here we go, last open workout of 2014! Castro threw a monster WOD at us for this one. There is no time cap, so everyone will have to complete the entire workout in order to submit a score. So far the range is of times to complete have been 8.5 min to 1.5 hour. As much as
WOD: Squats, DUs, Burpees, Situps
Friday Workout Of the Day WOD 1 10min AMRAP 5 Back Squat (185/135) 25 Double Unders WOD 2 50-30-10 Burpees Situps
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WOD: K2E, DL, Lunges, Ropes, and Cindy
Thursday Workout Of the Day WOD 1 7 Rounds… 5 Knees to Elbows 7 Deadlifts (225/165) 9 Lunges WOD 2 5 Rope Climbs 5 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) 5 Rope Climbs
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WOD: Cub Complex, Pushups, Squats, KBS
Wednesday Workout Of the Day WOD 1 5 Rounds… Cleans Split Jerk Back Squat Split Jerk =^= 3 times 2min Rest, increase weight between rounds WOD 2 10min AMRAP 5 Pushups 10 Air Squats 15 Kettlebell Swings (50/35)
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WOD: Turkish Getups, Wall Walks, Pistols, Box Jumps, Double Unders
Tuesday Workout Of the Day LIFT Find 2 rep Max Turkish Getups (1 for each arm) WOD 15min AMRAP 3 Wall Walks 6 Pistols 9 Box Jumps 12 Double Unders
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WOD: 9-8-7 Couplets
Monday Workout Of the Day WOD 1 9min AMRAP 21 Double Unders 12 Thrusters (100/65) WOD 2 8min AMRAP 15 Box Jumps (24/20) 15 Kettlebell Swings (50/35) WOD 3 7min AMRAP 7 Dips 7 Overhead Squats (100/65)
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