By Matt Seliger on
2/27/2013 6:58 PM
WOD
For Time
1,000 M Row
20 Pistols
30 T2B
40 O.H. Lunges (45/25)
50 KB Swings(70/53)
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By Matt Seliger on
2/27/2013 10:19 AM
As of March 10th and through April 7th we will be having a Sunday morning CF Open class. The purpose of this class is to complete the CrossFit Open WOD. As stated a few weeks back we will be running the Open WOD on Thursdays and Sundays. The gym will be open at 9:30am for warm-up. Heats will begin at 10am and run until we are finished. Others can come and support those competing in the Open as well as do a WOD. However, priority will be given to those competing for the Open. If you have any questiosn let me or Molly know. Saturday classes will still run as usual.
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By Matt Seliger on
2/27/2013 10:18 AM
Strength: 20 minutes
Snatch complex
(power snatch + squat snatch)
*build to max weight
Wod:
7 minute Amrap
15 thrusters (75/45)
15 sdhp (75/45)
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By Matt Seliger on
2/25/2013 7:01 PM
Strength
Shoulder to Overhead
5x5
*Record heaviest set of 5.
WOD
OTMx14
E. "x" Burpees
O. 5-8 Push Jerk (Taken from ground)
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By Matt Seliger on
2/25/2013 10:03 AM
Strength
Hang Cleans
5x5
*Building each set.
**Record heaviest set
WOD
TABATA
Pull ups/ Burpees/ Sit Ups/ Air Squats
*Record total number for each movement
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By Matt Seliger on
2/21/2013 5:10 PM
Strength:
10 Minute OTM
Front Squats
GPP: 3-5 reps @82%
Open: 6-8 reps @72%
WOD:
10 minute Amrap
10 walls balls (20/14)
10 C2B
10 Burpee's to the rig
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By Matt Seliger on
2/20/2013 6:22 PM
WOD (20 Minutes)
For Time
30 Bear Complexs (185/135)
*SquFront Squat, Shoulder to Overhead, Back Squat, Should to Overhead
**See 8/13/12
EXIT work
8 Sets Max Unbroken Muscle Ups/ C2B/ Pull Ups
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By Matt Seliger on
2/19/2013 6:48 AM
Strength: 20 Minutes
Establish 1RM Bench press
Wod:
10 MInute AMRAP
20 DB unders
5 shpu
20 DB unders
10 shpu
20 DB unders
15 shpu
* Score will be total reps shpu
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By Matt Seliger on
2/18/2013 2:26 PM
20 minute Cap
Ascending ladder: power cleans (185/115)
1-2-3-4-5-6-7-8-9-10
Descending ladder: HSPU
10-9-8-7-6-5-4-3-2-1
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By Matt Seliger on
2/18/2013 9:55 AM
Strength
OT4Mx 20 Minutes
6-8 O.H. Squats
WOD
2x 500 M Row
*Top 5 times go on the leader board!
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