Monthly Archives: October 2016

Athletes, our Crossfit Littles class is up and running starting Oct 25th! It will run every Tuesday and Thursday at 8:30 AM for kids ages 3-5. This is such a great opportunity for your kids to learn how their bodies move, to stay active, to cheer on others and work as a team. Price: Non-members […]

WOD: “Kelly” 5 Rounds for time 400m Run 30 Box Jumps 24/20 30 Wallballs 20/14 @ 10/9′

WOD 1: “Fran” 21-15-9 for time of Thruster 95/65 Pull-Ups 7 Minute time cap. Note: if you do not finish with-in the time cap, you will have a 30 burpee penalty at the end of both WODs. Rest 3 minutes then, WOD 2: “Elizabeth” 21-15-9 for time of Clean 135/95 Ring Dips 7 Minute time cap. […]

Skill: 10 minute work on peg board ascends. WOD: “Paul” 5 Rounds for time 50 Double Unders 35 Knees to Elbows 20 yards (60ft) Overhead Walk 185/130

WOD: 11 Minute ascending ladder of 2 Back Squat 115/80 2 Toes to Bar 4 Hand Release Push-Ups Note: round 1, 2-2-4, round 2, 4-4-8, round 3, 6-6-12, etc.

WOD: 16 minute EMOM of 1st minute – Row 15 calories 2nd minute – 20 Wallballs 20/14 3rd minute – 25 Sumo Deadlift High-Pull 75/55 4th minute – 30 Push press 75/55

WOD: EMOM 15 min 2 Handstand Push-Ups 4 Ring Dips 6 Push-Ups

WOD: For time 800m Run 25 Double Unders 400m Run 50 Double Unders 200m Run 75 Double Unders 100m Run 100 Double Unders Note: Yes this is double unders for the third time this week. Now suck it up! Good luck and happy Friday.

WOD: 10 Min AMRAP of 50 Double Unders 10 Power Snatch 95/65 20 Pull-Up

Lurong WOD: 10 Minute AMRAP of  15 Wall Balls 20/14 @ 10′ 30 American Kettlebell Swings – 70/53 60 Double Unders