WOD: Sat 05.03.2014 Tabata
Tabata
At each exercise 8 rounds of :20 of work and :10 of rest:
Pull Up
Push Up
Sit Up
Air Squat
WOD: Mon 04.07.2014 “Helen”
"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings(53/35)
12 Pull Ups
WOD: Sat 03.15.2014 “Bad Blood”
"Bad Blood"
In Teams of 2:
100 Wall Balls (20/14)
400 Meter Run
100 Pull Ups
400 Meter Run
100 Push Ups
400 Meter Run
100 Kettlebell Swings (53/35)
400 Meter Run
WOD: Sat 03.01.2014 “Let It Rock”
Open Athletes: Don't forget that YOU have to enter your score online here at the GAMES WEBSITE. We will then validate them.
"Let It Rock"
21-15-9
Kettlebell Swing (70/53)
Front Squat (155/105)
Pull Up
WOD: Thu 02.20.2014 “Knocked Up”
No Kid's Class Today
"Knocked Up"
This WOD is dedicated to Sara Brown. Sara is 39 weeks pregnant and has been doing CrossFit throughout her pregnancy nearly every single day. Her times, movements, and over all attitude are inspiring. Did you know that Sara did the workout "Fran" 8 months pregnant AND PR'd?!
Just amazing.
*Bring an extra large t-shirt. We will duct tape a medicine ball under the shirt.
WOD: Tue 02.11.2014 Nutrition Performance Benchmarks
NO KID'S CLASS TODAY
Clean
1 Rep Max
"Jackie"
1000 Meter Row
50 Thrusters (45#)
30 Pull Ups
WOD: Tue 01.21.2014 “The Next Episode”
"The Next Episode"
3 Rounds:
15 Thrusters (95/65)
15 Chest to Bar