Category: Uncategorized

Sunday’s WOD
(No coach)

“Karen” For Time: 150 Wallball 20/15#

E-WOD::

Run: 5x200m Run. 1 min rest in between.

Bike: 5×1/2 Mile Sprint. 1 min rest in between.

Swim 5x50m swim. 1 min rest in between.

*For all sports keep splits within 2-3 seconds.

Saturday’s WOD:
Leah Barrett’s Birthday WOD!

For Time:

46 Burpee Box Jumps 24/18″

Then
4 Rounds of:
4 Wall Climbs
6 Knees to Elbows

Then
46 Double Unders

Then
6 Rounds of:
4 Plate Ground to OH 45/25#
6 Squat Jumps With Plate 45/25#

Then
460m Run

E-WOD:
No E-WOD’s Today! Come Do Leah’s B-day WOD!

Friday’s WOD:

Skill:
Headstands/Handstands

WOD:
5-4-3-2-1 Front Squats 185/125#
10-20-30-40-50 Double Unders
50m, 100m, 150m, 200m, 400m Run

20 Minute Cap

E-WOD:
Tabata for all sports for max distance. Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest.

Run:
8x 20:10

Bike
8×20:10

Swim:
8×20:10

Thursday’s WOD:

Skill:
KB/DB Snatches

WOD:
20-16-12-8-4
Deadlifts 135/95#
Shoulder Touches (Alternating, each side is 1)
Pull Ups

E-WOD:
Run:
4×800, Rest 1:00 in between. Keep splits within 2-3 seconds.

Bike:
4x2Mile Ride, Rest 1:00 in between. Keep splits within 2-3 seconds.

Swim:
8x100m Swim, Rest 2:00 in between. Keep splits within 2-3 seconds.

http://www.youtube.com/watch?v=yQOv6nxeG0s

Tuesday’s WOD:

Skill: Snatches

WOD:
12 Minute AMRAP
3 Hang Power Snatches 75/55#
3 Burpees
6…
6…
9…
9…
12..
12..
Etc..

E-WOD:
Run:
6x100m Shuttle Sprints, Rest :30 between attempts

Bike:
6×1/2Mile Spins, Rest :30 Seconds between attempts

Swim:
6x25m Swim, Rest :30 Seconds between attempts

*For all sports keep times within 2-3 seconds of each other.

Hey Become CrossFitters, starting July 30th through August 31st we will be having a 6:15 and 7:15 CrossFit class Monday through Friday! THIS IS IMPORTANT! For the month it will be a trial session having a WOD at those two times every day because we are trying to see if we need to adjust our class times. We have found that 6:15 is a very popular hour, while 7:15 is hit and miss on some days. Please let us know your thoughts, and we will keep you posted with any future updates! 

Monday’s WOD:

Skill: Rope Climbs

WOD:
For Time:
200m Run
50 Double Unders
50 Thrusters 95/65#
40 Double Unders
40 Floor Press 95/65#
30 Double Unders
30 Deadlifts 95/65#
20 Double Unders
20 Hang Power Cleans 95/65#
10 Double Unders
10 Sumo Deadlift High Pulls 95/65#
200m Run

*20 Min Cap

E-WOD:
Run: 3 x 200m, 400m, 600m

Bike: 3 x 1/4 Mile, 1/2 Mile, 1 Mile

Swim: 3 x 25m, 50m, 100m

*For each sport rest the amount of time each split took.

Sunday’s WOD:
(No Coach)

“Mary”
20 Min AMRAP
5 HSPU
10 Pistols
15 Pull Ups 

Swim:
1200m Time Trial

Saturday’s WOD:

For Time:

50 Burpees

400m Run

30 Hang Squat Cleans 135/95#

200m Run

20 Hang Squat Cleans 135/95#

100m Run

10 Hang Squat Cleans 135/95#

50m Run

50 Burpees 

*30 Min Time Cap

*The scaling option for the cleans will be front squats. 

E-WOD

Rest Day

Friday’s WOD:

Hero WOD:
“Holbrook”
10 Rounds
5 Thrusters 115/75
10 Pull Ups
100m Sprint
1 Min Rest

E-WOD:
Run:
2 x 600m-800m-1000m (Rest in between sets the amount of time it took you to run each split)

Bike:
2 x 1/2 Mile – 1 Mile – 2 Mile (Rest in between sets the amount of time it took you to bike each split)

Swim:
2 x 100m-200m-300m swim (Rest in between sets the amount of time it took you to swim each split)