Workout of the Day

1. Warm-Up

2. Skill/Strength

rope climb practice * bring long socks or long pants for rope climb

3. WOD

For Time

10 box jumps

10 pull-ups

9 box jumps

9 Pull-ups

8 Box jumps

8 Pull-ups

7 Box jumps

7 Pull-ups

6 Box jumps

6 Pull-ups

5 Box Jumps

5 Pull-ups

4 Box Jumps

4 Pull-ups

3 Box jumps

3 Pull-ups

2 Box jumps

2 Pull-ups

1 Box jump 

1 Pull-up

4. STRETCH




Last Update on Tue, 22 Apr 2014 11:53 pm

1. Warm-Up

2. Skill/Strength

Double unders

Warm up Practice technique then: 

2 mins max rep Double Unders

3. WOD

5 rounds for time:

Thrusters x 10 reps (75/55)

Sit ups x 10 reps

Pistols x 10 reps (5 per leg)

 

4. STRETCH




Last Update on Mon, 21 Apr 2014 11:37 pm

1. Warm-Up

2. Skill/Strength

set up for WOD

3. WOD

Six sets for time of:

175/135 lb. Power Clean x 3 reps

Ring Dips x 6 reps

24/20" Box Jumps x 9 reps

Hand release push-ups x 12 reps

rest for 3 minutes after each round

4. STRETCH




Last Update on Mon, 21 Apr 2014 11:48 am

1. Warm-Up

2. Skill/Strength

Find 1 RM for Deadlift

3. WOD

Fran

21-15-9

Thrusters (95/65)

Pull-ups

4. STRETCH




Last Update on Fri, 18 Apr 2014 12:08 pm

1. Warm-Up

2. Skill/Strength

Three sets of:

Clean Pull x 1, 1, 1, 1@ 105-110 % (rest 10 seconds between singles)

Rest as needed between sets

Three set

Power Clean x 2, 2, 2 @ medium weight or 70-75% of 1 RM (rest 10 seconds between doubles)

Rest as needed between sets

3. WOD

3 rounds for time

500 meter row

15 Burpees over rower

25 sit ups

10 Sots press with Kettlebell

4. STRETCH




Last Update on Thu, 17 Apr 2014 10:54 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Kids: Forging the furture of fitness

Group Class Schedule:

Monday - Friday:

6:00-7:00 A.M. - By Appointment Only

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