Monday, June 30, 2014

WOD 6-30-14

B.Sq 2-2-2-2-2
------------------
30-20-10
OH lunges
DU
WB

Our kiddos are learning all about different lifts this summer
and they're loving it!

Friday, June 27, 2014

WOD 6-27-14

P.Press 3-3-3-3-3
---------------------
2 k row for time
---------------------
Skill work- Rope climbs
Ring or bar Muscle ups
Strict Pull-ups

Yay burpees.

                 

Thursday, June 26, 2014

WOD 6-26-14

3 touch and go PCL EMOM x 5
2 touch and go PCL EMOM x 5
1 PCL EMOM x 5
------------------------------------
40 m sled pull EMOM x 15

5:30 class working hard on Monday's WOD

Wednesday, June 25, 2014

Tuesday, June 24, 2014

WOD 6-24-14

Skill- Box jumps
-------------------
Tabata- plank hold
*straight into-
10-9-8-7-6-5-4-3-2-1
1 arm KBS
Ring dips


Monday, June 23, 2014

WOD 6-23-14

B.Sq 3-3-3-3-3
------------------
10 rds-
3 F.Sq
5 burpees
7 pull-ups


Sunday, June 22, 2014

WOD 6-20-14

P.Press 5-5-5-5-5
---------------------
Partner WOD:
10 min AMRAP-
P1.) 15 burpees
P2.) Max effort WB 
*Score is total WB for your team


Wednesday, June 18, 2014

WOD 6-18-14

B.Sq 5-5-5-5-5
------------------
6 rds-
5 DL
10 T2B
20 lateral bar jumps

Hang clean work

Tuesday, June 17, 2014

WOD 6-17-14

Skill- OHS
---------------
Every 3:00 x 5 rds-
200 m run
10 thrusters
10 SDLHP


Monday, June 16, 2014

WOD 6-16-15

5 min- Max effort *strict pull-ups
-----------------------------------
21-15-9
DB G2OH
Over the box jump

Our little ones having fun with their animal walks!


Saturday, June 14, 2014

WOD 6-13-14

Push Press 7-7-7-7-7
------------------------
Every :20 x 5 min - 2 thrusters
Every :20 x 5 min - 3 HPCL
Every:20 x 5 min - 4 KBS

CrossFit Teens workin' hard

Thursday, June 12, 2014

WOD 6-12-14

4 x 250 m row
------------------
EMOM x 12-
1- max effort MU,
     sub 1 rope climb, or
     10 strict pull-ups
2- 50 m farmers' walk


Wednesday, June 11, 2014

Tuesday, June 10, 2014

WOD 6-10-14

Tabata-
Plank Hold
Superman
----------------
20 min AMRAP-
1 DL
1 Clean
1 FSq
1 Jerk

We welcomed Mia Kiser into the world earlier this week (Congrats
to the lucky parents!) and now Ali is our only prego left!
Only a few more weeks to go!

Monday, June 9, 2014

WOD 6-9-14

EMOM x 5-
10 ring rows
------------------
1 mile run
Then- 3rds
10 OHS
20 pull-ups

Some of our college ladies... gettin' fit this suumer!

Friday, June 6, 2014

WOD 6-6-14

EMOM x 10 -
odd- 10 ring rows
even- 15 HRPU
---------------------
3 x '2 lap run'
*2 min rest between
*ALL out effort

Sore glutes anyone?

Wednesday, June 4, 2014

WOD 6-4-14

15 min- find 1RM C +J
--------------------------
Cash in - 750 m row
Then- 3 rds-
20 FR lunge
40 DU

Our noon class - crushing their wall climbs last week


Tuesday, June 3, 2014

WOD 6-3-14

EMOM x 12- 2 DL for speed (60 %)
-----------------------------------------
"Airforce Karen"
 150 WB
 *4 burpees EMOM

Everyone has that movement they hate...
Here's Jim attacking it! Getting better
all the time.

Monday, June 2, 2014

WOD 6-2-14

F.SQ 1-1-1-1-1
-------------------
4 rds-
7 T2B
11 S2OH
15 box jumps