WOD: Sat 10.11.2014 “Disturbia”
8am and 9am Classes ONLY. No Intro Class
"Disturbia"
AMRAP 12:
5 Power Snatch (135/95)
5 Burpees
5 Bar Muscle Ups
5 Box Jumps
WOD: Fri 10.10.2014 Run
Columbus Day Weekend Schedule
Sat: 8a and 9a Classes. No Intro Class
Mon: 8a and 9a Classes Only
Run
1600 Meters, Rest 3 Minutes
1200 Meters, Rest 2 Minutes
800 Meters, Rest 1 Minute
400 Meters
Best of Luck to those competing at CrossFit Free's Competition tomorrow
For details Read More...
WOD: Thu 10.09.2014 “Fran’s Regatta”
"Fran's Regatta"
1000 Meter Row
21 Thrusters (95/65)
21 Pull Ups
750 Meter Row
15 Thrusters
15 Pull Ups
500 Meter Row
9 Thrusters
9 Pull Ups
WOD: Wed 10.08.2014 “Lounge Fly”
“Lounge Fly”
60 Calorie Row
50 Double Unders
40 Toes to Bar
30 Deadlifts (225/155)
20 Handstand Push Ups
10 Pistols
WOD: Tue 10.07.2014 “Man Down”
"Man Down"
21-18-15-12-9-6-3
Walking Lunge
Kettlebell Swing (53/35)
Box Jump (24)
Sit Up
WOD: Mon 10.06.2014 “Pour It Up”
"Pour It Up"
AMRAP 7:
Up Ladder of
1 Squat Clean Thruster (165/115)
1 Burpee Over the Bar
2 Squat Clean Thrusters
2 Burpees Over the Bar
Etc...
WOD: Sat 10.04.2014 “Fearless”
"Fearless"
With a partner 3 Rounds:
60 Double Unders
50 Burpees
40 Toes to Bar
30 Pistols