Category: Uncategorized

Thursday’s WOD:

Skill:
Med Ball Clean

WOD:
5 Rounds For Time
5 Squat Cleans 185/115#
10 HR-Push Ups
100m Sprint

Wednesday’s WOD:

Strength:
Floor Press
5-5-5-5-5

WOD:
8 Min AMRAP
3 Power Snatches 95/65#
2 Hang Power Snatches 95/65#

Tuesday’s WOD:

For Time:
7 Rounds
3 HSPU
5 Thrusters 135/95#
7 K2E
9 Deadlifts 135/95#
11 Burpee Over Bar

E-WOD:
Run:
10x100m Run. Rest :30.

Bike:
10x200m Ride. Rest :30.

Swim:
10x25m Swim. Rest :30.

Monday’s WOD:
Strength:
Turkish Get Ups
3-3-3-3-3
L+R = 1

WOD:
3 Rounds For Time
50 Double Unders
50 Lunge Steps
50 Sit Ups

E-WOD:
Run:
5x200m. Rest 1:1

Bike:
5x800m. Rest 1:1

Swim:
5x150m swim. Rest 1:1

Sunday’s WOD:
No Coach
10 Min AMRAP
5 Chest slap push ups
10 Broad Jumps
150m Sprint

E-WOD
Rest day

Saturday’s WOD:
“Become CrossFit Nasty Girls”
This will be a partner WOD.
Details will be disclosed tomorrow morning by coach Russell Heideman​​

Saturday’s WOD:
“Become CrossFit Nasty Girls”
This will be a partner WOD.
Details will be disclosed tomorrow morning by coach Russell Heideman​​

Friday’s WOD:

 

 

 

 

 

 

 

 

 

Skill: HSPU

WOD:
“Diane”
21-15-9
Deadlifts 225/155#
HSPU

E-WOD:
Run:
10x50m Run. Rest 1:1

Bike:
10x400m Ride. Rest 1:1

Swim:
10x25m Swim. Rest 1:1

Thursday’s WOD:

Strength:
Jerk
10 Mins To Find 1RM

WOD:
“Annie”
For Time
50-40-30-20-10

Wednesday’s WOD:

Skill:
Thrusters

WOD:
“Fran”
21-15-9
Thrusters 95/65#
Pull Ups