Monthly Archives: July 2015

7.3.15 WOD

“Nancy” 5 Round for time of: 400 meter run 15 Overhead Squats 95/65

7.24.15 WOD

WOD: For time: 21-18-15-12-9-6-3 reps of: Front Squat 95/65 Toes-to-bar

7.27.15 WOD

WOD: 20 Minute AMRAP of: 1 Squat Clean 205/145 3 Handstand Push-ups 5 Burpees

7.28.15 WOD

WOD: 7 Rounds for time of: 14 KB Swings 70/53 7 Box Jumps 30/24

7.29.15 WOD

Skill: 10 Minutes of skill work on something you need work on or a goal. WOD: 10 Minute AMRAP of: 35 Double Unders 14 Pistols

7.30.15 WOD

WOD: For Time: *Rest is mandatory and should be exact! 20 Unbroken Wall Balls 20/14 (REST 2:1) 30 Unbroken Wall Balls 20/14 (REST 2:1) 50 Burpees (NO REST) 20 Unbroken Wall Balls 20/14 (REST 2:1) 30 Unbroken Wall Balls 20/14 *if a wallball set is broken, then you must complete 5 burpees before continuing. On […]

7.31.15 WOD

WOD: For time of: 100 Double Unders 90 Sit-Ups 80 Squats 70 Grass Hoppers 60 Walking Lunges 50 Broad Jumps (6′ min.) 40 Push-Ups 30 Thrusters 95/65 20 Ring Rows 10 Burpee Pull-Ups

7.23.15 WOD

WOD: 8 Minute EMOM of: EVEN Minutes- ME Muscle-Ups ODD Minutes- ME Handstand Push-Ups Rest 2 Minutes 6 Minute EMOM of: EVEN Minutes- ME Shoulder-to-Overhead 135/95 ODD Minutes- ME Power Cleans 135/95

7.22.15 WOD

Athletes, if you are not in the know yet, let me fill you in. The Reebok CrossFit Games have started. You can get caught up by watching all of Tuesday’s events at Games.CrossFit.com WOD: 2 Rounds for Time: 50 Walking Lunges 50 Box Jumps 24/20 11 Minute cap time.

7.6.15 WOD

Athletes, this week, we are bringing back some old WODs you may remember. This week is THROW BACK WEEK!!! 01.02.12 WOD 15 Minute AMRAP of: 5 Bulgarian Ring Dips Demo 10 Pull-Ups 15 Pistols 10 Double Unders (30 singles)