WOD 1.12.16

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[caption id="attachment_4616" align="aligncenter" width="642"] Tricia and Vicki[/caption] Today is Bring A Friend Day! Go as a single or Teams of 2 “Hold ‘Em” Buy-in: 200 Double-unders or 200 Singles Directly into: 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings 55/35#, 35/25#, 25/20#

WOD 30.11.16

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[caption id="attachment_4613" align="aligncenter" width="642"] Freddys[/caption] Warm-up: 1 Round of the CrossFit Warm-up Strength:Choose one 1. Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1)4 2. Front Squat (65%/5)4 WOD: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#)(115/75#)(75/55#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop…

WOD 29.11.16

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Warm-up: Shoulder, Hip and ankle banded distraction 15 Cal Row & 10 Over the Erg Burpees Barbell Warm-up WOD: "Freedom Sauce" AMRAP 3: 21 Overhead Squats (95/65#)(75/55#)(55/35#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#)(95/65#)(65/45#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP…

WOD 26.11.16

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[caption id="attachment_4605" align="aligncenter" width="642"] Johnny[/caption] 8am Power Hour: 1. Snatch 65%/3 70%/3 75%/3 (80%/1)3 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 (80%/1) 3. Back Squat (75%/3)8 9am Team Hour: “Trifecta” Teams of 3: 100 Wall Balls (20/14#)(14/10#) 75 Calorie Row 50 Power Snatches (95/65#)(75/55#) 100 T2B 75 Calorie Row 50…

WOD 23.11.16

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  [caption id="attachment_4602" align="aligncenter" width="642"] Coach Mal[/caption] Warm-up: Pvc Pipe warm-up Junk yard dog warm-up Banded work for shoulders Warm-up on OHS WOD: 20-minute time cap For time: 30 C2B Pull-ups 30 Overhead Squats (95/65#) 20 Bar Muscle-ups 20 Overhead Squats (135/95#) 10 Ring Muscle-ups 10 Overhead Squats (185/135#) Mod…

Monday 21.11.16

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[caption id="attachment_4595" align="aligncenter" width="642"] J.T.[/caption] Thanksgiving week schedule: Monday-Wednesday: Normal Hours Thursday & Friday: Closed... Enjoy your time with Family! Saturday: Normal hours Warm-up: 500M Row PVC pipe warm-up Barbell warm-up Get out gear for WOD WOD: AMRAP 5: Burpee Box Jump Overs (24/20″)(Step overs at Mod 2) Rest 5:00…