Saturday, 04-16-2016
Teams of Two 100 Push Up Buy in (per person) 5 Rounds (split reps) 4 Rope Climbs 10 Back Squats (185/115) from ground 20 Power Cleans (185/115) from ground 30 Wall Balls (20/14) Then….1000m Run 20 Deadlifts (275/165)
Saturday, 03-05-2016
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Saturday, 02-13-2016
Teams of Two The “New” CrossFit Total Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat 1 Rep Max 8 minute Cap per Movement 5 Minute Rest “Tabata” Something Else For Total Reps in 16 Minutes 8 X Tabata Pull-Ups 8 X Tabata Push-Ups 8 X Tabata Sit-Ups 8 X Tabata Air Squats
Saturday, 01-30-2016
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Thursday, 01-14-2016
Group Warm Up High Knees, Buttkickers, Lunges, etc WOD. For Time*. Teams of Two. I go U go 4 Rounds 20 Manmaker Push Ups 30 T2B 4 Rounds 20 Tire Flips 50 Hammer Strikes 4 Rounds 20m Bear Crawls 20m Burpee Broad Jumps 800m Ball Chase *45 minute time cap
Saturday, 01-02-2016
“Tres Ninos” Teams of Two 400M Run 5 Rounds of 15 Power Snatches 75/55 30 Double Unders 400M Run 3 Rounds of 12 Pull Ups 24 Kettlebell Swings 53/35 400M Run 5 Rounds 5 Deadlifts 225/155 10 Hand Release Push ups
Saturday, 12-19-2015
Jingle Jangle – 12 Days of Christmas WOD Teams of Two 100M Run Thrusters L1 95/65, L2 135/95 Push-ups Push Jerks L1 95/65 L2 135/95 Pull-ups Deadlifts L1 95/65, L2 135/95 Burpees Wall Balls 20/14 KB Swing L1 53/35 L2 70/53 Toe 2 Bars Front Squat L1 95/65, L2 135/95 Handstand Push-ups
Tuesday, 12-15-2015
Group Warm Up Partner WOD. 6 Rounds: 20 KettleBell Russian Swings 53/35 15 Burpees 10 Parallette Pass Throughs Row Partner 1 completes Kettlebell swings, burpees, and parallette pass throughs while partner 2 rows. Once complete, partner 2 completes movements while partner 1 rows. Each partner must complete the 6 rounds of movements; score for team […]
Saturday, 12-12-2015
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 […]
Saturday, 12-5-2015
Teams of 3 100 Calorie Row 100 Situps 80 Calorie Row 80 Hang Power Cleans (135/95) 60 Calorie Row 60 Front Squats (135/95) 40 Calorie Row 40 Push Jerks (135/95) 20 Calorie Row 20 Clusters (135/95) Courtesy of competitorstraining.com
