Saturday Free Community WOD 9-10am and Open Gym 10-11am

If you’ve been thinking about trying a CrossFit workout now is your time! This Saturday 4/30/16 at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try! CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.               

    
  

   
                               

   

   
      

     

      

   

 

Advertisements

Thursday WOD 4/28/16

15 Min to Establish 1RM Overhead Squat

Then

Every 2 Min for 20 Min

4 Muscle Ups

5 Burpees Over The Bar

6 Back Squats (225/155)

*Continue as long as possible with this rep scheme. If you must drop reps take one rep off each movement then 2 reps from each movement

Fish Out Of Water Amanda 

Tuesday Team WOD 4/26/16

10 Min EMOM

2 Bear Complexes

(Each complex consists of a Power Clean/Front Squat/Push Press/Back Squat/Push Press)

*add weight each set and workup to a heavy set of 2 consecutive complexes without putting the bar down)

“Singlet Diva”

(Teams of 2)


3 rounds for time

 4 x 200 Meter Run (Alternating)


40 Power Snatch (95/65)


40 Lunges (With Bar Behind the Neck)


*Both athletes can be working at the same time during the Power Snatch and Lunges

*Scale as needed

  

Monster Mash Monday 4/25/16

“Monster Mash Monday”

3 Rounds for time of: 

15 Box Jumps 24″/20″ 
12 Deadlift 155/105 

9 Hang Power Clean 155/105 

6 Push Jerk 155/105

For time: 
40 Wall Balls 20/14 

30 Calories, Rowing 

20 Burpees over the rower

2 Rounds for time of: 
15 Toes-to-bar 

10 Front Squats 155/105

*Rest 5 minutes between workouts
*Keep up with your own rest periods and subtract once all WODs are completed for 1 total time 

  

Saturday Free Community WOD 9-10am and Open Gym 10-11am

If you’ve been thinking about trying a CrossFit workout now is your time! This Saturday 4/23/16 at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try! CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.