7.29.16 WOD
July 28, 2016WOD: "Mary" 20 minute AMRAP of 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups
WOD: "Mary" 20 minute AMRAP of 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups
7.28.16 WOD
July 27, 2016Skill: 10 minutes of work on Overhead Squats WOD: 14 Minute AMRAP of 5 Hang Squat Snatches 115/80 30 Double Unders 15 Wallballs 20/14 @ 10/9' 30 Double Unders Cash out: Max Distance Farmers carry 70's/53's Note: your cash out will be after time is called.
7.27.16 WOD
July 26, 2016WOD: For time 30 Wall Kick-Ups 800m Run 30 Zercher Squats 135/95 30 Wall Runs (ea. side) 400m Run 30 Front Squats 115/80 30 Wall Cast 200m Run 30 Overhead Squats 95/65 Notes: men load your barbells with, 25's, 10's and 10's on each side. Ladies load your barbells with 15's, 5's 2.5's, 5's and 2.5's on each side.
7.26.16 WOD
July 25, 2016WOD: 8 minute ascending Ladder of 2-4-6-8-10-12... Triple Unders 100m Sprint, between sets Rest 1 Minute then 4 Minute max effort Cal Row.
7.25.16 WOD
July 24, 2016Athletes, I have been debating with myself for the past few days if I want to release any of the WODs. I have come to my conclusion and I will not be releasing any of the WODs. Being that this is a CrossFit Competition, You should be prepared for the unknown and the unknowable. I will however be giving you all hints to some of the movements in each WOD. Check our Facebook Event Page for hints. https://www.facebook.com/events/15937845109
7.22.16 WOD
July 21, 2016WOD: "Kancy" 5 rounds for time 400m Run 15 Overhead Squats 95/65 30 WallBalls 20/14 @ 10/9' Time cap... finish before class ends. Enjoy this lovely Friday WOD!
7.21.16 WOD
July 20, 2016WOD: Every minute on the minute for 15 minutes 1st minute - 5 Thrusters 70% of 1RM 2nd minute - 12 Box Jumps 24/20" 3rd minute - 15 Ring Dips
7.20.16 WOD
July 19, 2016Athletes, the 22nd is the last day to register for our comp with a guaranteed shirt size. Registration for the Atomic Throw Down will close on July 29th. Grab your partner and sign-up asap. Coach Leo Strength: 10 Minutes to establish 1RM Thruster *Rack may be used. You must re-rack your own barbell. WOD: 3 Rounds for time 9 Deadlifts 225/160 12 Alt. KB Snatches 53/35 15 Bar Facing Burpees
7.19.16 WOD
July 18, 2016WOD 1: "Baseline" For time 500m Row 40 Squats 30 Sit-Ups 20 Push-Ups 10Pull-Ups 1 Minute Rest, then WOD 2: For time 500m Run 40 Back Squats 135/95 30 Toes 2 Bar 20 Handstand Push-Ups 10 Bar Muscle-Ups 20 Minute time cap.
7.18.16 WOD
July 17, 2016WOD: "Filthy Fifty" For time 50 Box Jump 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunge Steps 50 Knees to Elbows 50 Push press 45/35 50 Back extensions (Supermans) 50 Wallballs 20/14 @ 10/9' 50 Burpees 50 Double unders 17 Minute time cap.
