Month: October 2014

WOD 4 Rounds for time: 5 Muscle ups, 10 Burpees, 15 Box jump overs. Attention: First, the Crossfit Kids classes have been going great!  Kris and the kids are doing amazing!  It’s cool to see how quickly kids  pick these skills up and implement them as their bodies adapt so quickly to the movements.  On … Read more

WOD “Diane” 21-15-9, Reps of deadlifts & handstand push-ups.

WOD Row: 1000 Meters, 750 Meters, 500 Meters, Rest 3-5 minutes between sets.  

WOD 9 Minute AMRAP: 10 Wall balls 20/14, 5 Hand release push-ups.

WOD 4 Rounds for time: 15 Deadlifts 115/75, 15 Hang cleans 115/75, 15 Chest to bar pull-ups. Attention:  Wednesday night we will be having our second Oly lifting class.  We will still be focusing on the “Snatch” and will build off of principles from last week.  Please be ready and warmed up to go at … Read more

WOD Chasing “Annie” 50-40-30-20-10 reps of: Double-unders and situps, Run 400 meters between rounds. 20 minute cap. Curious to know if your fish oil is any good? . click here      

WOD Thrusters: Take 10 minutes to build to a 1 rep max Thruster. Then: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12 1 rep @90% In the video below Katie Hogan & Kristan Clever give some coaching tips for a heavy Thruster.

WOD In teams of two 15 minute AMRAP: 30 Double-unders, 10 Handstand push ups, 20 Kettle bell swings 53/35.  

WOD 4 Rounds for time: 400 Meter run, 20 Toes to bar.

WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of: Bar Facing Burpees, Back Squats 95/65. Lynda’s B-day Wod!