WOD: Wed 03.22.2017 Battle Symphony
Daybreakers do Spartan Race!
"Battle Symphony"
In Teams of 2:
2K Row (switch every 500m)
150 Box Jump Overs (24/20)
100 Toes to Bar
50 Kettlebell Swings (70/53)
WOD: Thu 02.16.2017 “I Wonder”
"I Wonder"
5 Rounds
50 Double Unders
25 Kettlebell Swings (53/35)
15 Back Squats (135/95)
WOD: Tue 01.31.2017 “Audible Coffee”
LAST DAY to sign up for the FUNDOWN!
Front Squat
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
"Audible Coffee"
In teams of 3
AMRAP 12:
2 x Plate Push (down and back)
Kettlebell Swings (53/35)
Plank Hold
*plate push is the time keeper. Score is number of kettlebell swings
Hero WOD: Thu 01.26.2017 “Paul Peña”
Barbell Club 6:30a
"Paul Pena"
7 Rounds:
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes
WOD: Mon 01.16.2017 “Filthy 50”
TODAY: 6a, 9a and 5:30p Classes ONLY!
“Filthy 50″
50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45)
50 Good Mornings (35)
50 Wall Balls (20 to 10′)
50 Burpees
50 Double Unders
WOD: Sat 01.14.2017 “Lumberjack 20” (Row)
SUNDAY: Yoga 4:30p
MONDAY: 6a, 9a and 5:30p Classes ONLY
Friendly Internal Team Competition Announced
2017 CrossFit Open Registration is LIVE!
“Lumberjack 20″
20 Deadlifts (275/185)
400 Meter Row
20 Kettlebell Swings (70/53)
400 Meter Row
20 Overhead Squats (115/80)
400 Meter Row
20 Burpees
400 Meter Row
20 Chest to Bar Pull Ups
400 Meter Row
20 Box Jumps (24″)
400 Meter Row
20 Dumbbell Squat Cleans (45/35)
400 Meter Row
WOD: Sat 01.07.2016 “I’m No Good”
Classes TODAY: 7a, 8a, 9a and 10a Barbell club
"I'm No Good"
With a partner:
50 Clean and Jerks (155/105)
100 Kettlebell Swings (53/35)
1K Row (switch at 500 meters)
100 Kettlebell Swings
50 Clean and Jerks