Month: January 2015

WOD 3 Rounds for time: 50 Lunges, 400 Meter run.

WOD “Open 14.4” 14 Minute AMRAP: 60-calorie row, 50 toes-to-bars, 40 wall-balls 20/14, 30 cleans 135/95, 20 muscle-ups.

WOD For max load: 150 foot sled push every 2 minutes for 10 minutes. Athletes will have 30 seconds to move a max load 150 feet. Then will rest the remainder of the time 1:30. 2 Minutes rest. For max calories: Athletes will spend 10 minutes rowing for calories. This should be at a moderate … Read more

WOD “Lynne” 5 Rounds for reps: Body weight bench press, Strict Pull-ups.

WOD For time: 3 Rounds of: 20 Burpees, 20 Thrusters 75/55, Rest 3 minutes. 3 Rounds of: 15 Burpees,75/55, 15 Thrusters , Rest 3 minutes. 3 Rounds of: 10 Burpees, 10 Thrusters 75/55, 20 Minute time cap.

WOD 4 Rounds for time: 400 Meter run, 25 Kettlebell swings 70/53. If you are worried about being cold – dress warm:) Attention:  We are past the halfway point of the Challenge and you guys are doing great!! The biggest results come in the 4th week to the end so hang in there!!! Also, truly … Read more

WOD 12 Minute AMRAP: 1 legless rope climb, 5 Handstand push-ups, 15 Air squats. Remember to wear long socks or pants!! Almost 5 Ingredient Pizza Spaghetti Pie Print So here is the recipe for the almost 5 ingredient pizza (minus the pizza part:)).  Remember no cheese, and if you use sausage try to get clean/compliant … Read more

WOD “13.4” 7 Minute AMRAP: 3 Clean and jerk 135/95, 3 Toes to bar. Reps increase by 3 each round. Attention:  We will be having a 6:30 pm Wod on Friday again if anyone wants to sign-up! Also parents, please sign your kids up for the Kids CrossFit classes.  We want to get that sign-up … Read more

WOD Dead lift ladder: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%.  

WOD 7 Rounds for time: 100 Meter sprint, 7 Strict pull-ups.