Monthly Archives: April 2013

Friday 4.19.13

k20

Strength

OHS 5×3

WOD

3 Rounds for time:
100ft Walking lunge
50 Squats
25 Bck extensions

Thursday 4.18.13

z

Strength

Deadlift 5-3-1

WOD

For time:
10 Clean & Jerk
10 Toes to bar
8 Clean & Jerk
10 Toes to bar
6 Clean & Jerk
10 Toes to bar
4 Clean & Jerk
10 Toes to bar
2 Clean & Jerk
10 Toessto bar

Wednesday 4.17.13

k42

NEW On Ramp begins this Monday, April 22! Contact us and reserve your spot TODAY!

WOD

AMRAP in 12 minutes:

20 KB Swings

60ft Bear Crawl

Tuesday 4.16.13

k30

Strength

Snatch 7×2

WOD

21-15-9 reps of:
Snatch 95/65
Chest to bar pull ups

Monday 4.15.13

k35

Strength

Back Squat 5-3-1
Shoulder Press 5-3-1

* New members will establish a 1RM

WOD

4 Rounds for time:
400m run
50 Squats

Saturday 4.13.13

Mayra Handstand

Strength

Bent Over Row
5×5

WOD

“Rockin’ Annie”

For time:
50-40-30-20-10 reps of
Double unders
Hollow rock

Cash Out

Prowler

Friday 4.12.13

Danny press

WOD

2012 CrossFit Regional WOD 4

For time:
50 Back squats 135#
40 Pull ups
30 Shoulder to overhead 135#
50 Front squat 85#
40 Pull ups
30 Shoulder to overhead 85#
50 OHS 65#
40 Pull ups
30 Shoulder to overhead 65#

Thursday 4.11.13

Jon dips

Strength

Deadlift 5×3

WOD

“Karen”

For time:
150 Wall Balls

Wednesday 4.10.13

nick double under

WOD

For time:
10 Shoulder press 115#
15 OHS 115#
20 Push press 115#
25 Front squat 115#
30 Push jerk 115#
35 Back squat 115#

Tuesday 4.9.13

Look at that burpee smile!

Look at that burpee smile!

Strength

Hang clean 5×2

 

WOD

For time:

12 Burpee hurdles 30″/24″
3 Cleans 155/105
9 Burpee hurdles
6 Cleans
6 Burpee hurdles
9 Cleans
3 Burpee hurdles
12 Cleans