CrossFit Schedule

Please RSVP to attend classes

Friday Jul 25

Saturday Jul 26

Saturday Jul 26

Sunday Jul 27

Monday Jul 28

Monday Jul 28

Tuesday Jul 29

Wednesday Jul 30

WODS

Friday: 7/25/14

 

CrossFit:

Thruster: 3-3-3-3-3-3-3

W.O.D

For time, 18min cap

150 wall balls

*every 3 mins, row 15 calories

*start with 15 calorie row

 

Just Results:

8 rounds, (teams of 2-3 people)

Read more...

Thursday: 7/24/14

CrossFit:

Deadlift: 8-5-5-3-3-3-1-1-1-1

W.O.D

"Nicole"

20min AMRAP

  • 400m run
  • Max pull ups (single attempt)

 

*record total amount of pull ups

Read more...

Tuesday: 7/22/14

 

CrossFit:

Technique: rowing

"Jackie"

  • 1000m row
  • 50 thrusters (45/30)
  • 30 pull ups

 

Just Results:

5 rounds:

500m row

  • 15 ring rows
  • 15 DB thrusters
  • 15 burpees
Read more...

Monday: 7/21/14

 

CrossFit:

  • DB snatch: 5-5-5-5-5
  • Single leg RDL: 5-5-5-5-5

W.O.D

7min AMRAP:

Target burpees

 

Just Results:

10-50, 30 min cap:

  • DB snatch, alternating
  • Single leg RDL, alternating every 5 reps
  • Burpees
Read more...

Saturday: 7/18/14

 

Partner WOD:

3 rounds:

  • 300m row 
  • Junkyard dog (each partner)

5 min rest

  • 50 manmakers, alternating partners every rep

5 min rest

  • 100 burpee box jumps, alternating every 5 reps 
Read more...

Friday: 7/18/14

 

CrossFit:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps:

  • Deadlifts @1.5 bodyweight,
  • Bench Press @bodyweight,
  • Cleans @0.75 bodyweight.

 

Just Results:

35min cap:

Read more...

Thursday: 7/17/14

 

CrossFit:

KB snatch: 5-5-5-5-5-5

W.O.D

21-18-15-12-9-6-3: burpee box jump

 

Before each set: 60m box carry

Read more...

Wednesday: 7/16/14

 

CrossFit:

Bear complex:

5 rounds, 7 cycles of:

  • 1 clean
  • 1 front squat
  • 1 press
  • 1 back squat
  • 1 press from back

 

Just Results

7 rounds:

Read more...

Tuesday: 7/15/14

 

CrossFit:

Rope climbing technique

  • 3 min plank
  • 75 calories row
  • 2 min plank
  • 50 calories row
  • 1 min plank
  • 25 calories row

 

Just Results:

30min AMRAP

Read more...

Monday: 7/14/14

CrossFit:

PVC power clean technique 

From the power clean:

Front squat: 5-5-5-5-5-5-5

W.O.D

"Elizabeth"

21-15-9:

Clean (135/95)

Ring dip

 

Just Results:

3 rounds:

1000m row

21-15-9: 

ring push ups

MB clean (laces out!)

Read more...

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