Saturday 12/6/14
WOD Partner AMRAP: 15 Med ball sit-ups over 24″ box, 10 Burpees/planks, 15 Med ball partner squats, 100 Meter sprint.
WOD Partner AMRAP: 15 Med ball sit-ups over 24″ box, 10 Burpees/planks, 15 Med ball partner squats, 100 Meter sprint.
WOD 10 Minute AMRAP: 30 Reps snatch @ 75/45, 30 Reps snatch @ 135/75, 30 Reps snatch @ 165/100,As many reps as possible @ 210/120. Attention: In case you have never noticed – Position is not only everything in CrossFit but it is also critical in life! Lower back problems can be attributed to how we sit, … Read more
WOD 7 Rounds for time: 1 Rope climb, 10 Wall balls 20/14, 15 Floor press 50/35, 20 Double unders.
WOD 4 Rounds for time: 500 Meter row, 400 Meter run. Dress warm we will be running outside.
WOD 12 Minute AMRAP: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Courtesy of CF Anchorage Attention: As you know we are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014. It will be a potluck again … Read more
WOD 21-15-9: Box jumps 24/20, Kettlebell swings 70/53, Chest to bar pull-ups. Attention: We hope everyone had a great holiday! We are now planning our second annual Christmas party at CF Helo!! Barring something unexpected, it will be on Saturday evening, December 13th, 2014. It will be a potluck again with White Elephant Bingo! There are … Read more
WOD Back squat: 1-1-1-1-1. Then (as Nilu’s B-Day Request) finish with “Bring Sally Up” 135/95. Attention: If you get a chance to see Brian Coates in the next couple of days, make sure you wish him well as he will be moving out of State for his next job – even though it’s wonderful for Brian … Read more
WOD 10 Rounds for reps: 30 Seconds max side shuffle sprint 15 feet, 30 Seconds rest, 30 Seconds max calories rowed, 30 Seconds rest, 30 Seconds max slam balls, 30 Seconds rest.