Strength Weighted Pull-ups 1-1-1-1-1-1-1 WOD 5 Rounds for Time: 15 Box Jumps (24″/20″) 10 Burpee Pull-ups
Strength Back Squat 5-5-5-5-5 WOD Every minute on the minute for 15 minutes: 3 Power Cleans 5 Hollow Rocks
WOD “Broomstick Mile” 25 Back squats, 25 Front Squats, 25 Overhead Squats, Run 400 meters, 25 Shoulder Press, 25 Push Press, 25 Push-Jerk, Run 400 meters, 50 Squat Cleans, Run 400 meters, 50 Snatches, Run 400 meters. All of this work, except for the runs, is done with a PVC pipe. The moves are done
-> Continue reading Saturday Team WOD – 042812
WOD “Lynne” 5 Rounds NOT for Time: Max Reps Bodyweight Bench Press Max Reps Pullups Rest as needed between sets.
WOD 20 – 15 – 10 – 5 Back Squat (135, 95) Toes 2 Bar
WOD Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds
Strength Push Press 3-3-3-3-3 WOD 15min AMRAP 12 Box Jumps (24″, 20″) 9 Push Press (115, 75) 6 Hand Release Pushups
SCHEDULE UPDATE: the 6am class tomorrow morning is canceled due to renovations. Plan to come to the 7am class. Also, there are still spaces available for the Intro Class Wednesday at 5pm. Sign up by emailing firstname.lastname@example.org. Skill Power Snatch WOD 15 – 12 – 9- 6 – 3 Power Snatch (95, 65) Burpee
Thanks to all the new athletes who came to the Intro Session! You all did great and we are glad to add you to our CrossFit community. The next Intro Session will be held Wednesday at 5pm. There will also be one Saturday 4/28 at 10:30am. Send an email to email@example.com to signup!
Regular class will be held at 9am and the Intro Class will be held at 10:30am. If you are signed up for the Intro Class, check your email for details. WOD 21-15-9 Ring Dips Front Squats (155/105)