Archive for the ‘WODs’ Category

Friday 032511

Posted: March 25, 2011 in WODs

Warm Up

3 rounds

30 Jump rope

10 push ups

7 Burpees

WOD

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

After Party

Foam Roll!

 

Thursday 032411

Posted: March 23, 2011 in WODs


Warm Up

Group Dynamic Warm Up

WOD

“Diane”

21-15-9

DeadLifts (225/155)

Handstand Push Ups

 

After Party

2 Rounds

2 Rope Climbs or 25 Ring Rows

10 Pistols

Wednesday 032311

Posted: March 22, 2011 in WODs

Warm Up

CrossFit Warm Up
3X10

WOD

5 X 500M Row
Rest 1:00 between pieces

After Party

3X20
Weighted Sit Ups!

Tuesday 032111

Posted: March 21, 2011 in WODs

Warm Up

3 rounds

5 Shoot Throughs

10 Sit ups

5 Burpees

WOD

3 Rounds

10 Front Squats (135/95)

10 Pull Ups

30 Lateral Jumps

After Party

Foam Roll & Trigger Point!

 

WOD – March 21, 2011

Posted: March 20, 2011 in News, Video, WODs
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Vodpod videos no longer available.

REMINDER: The new deadline for submitting your result for the Week 1 workout is now Sunday, March 27 at 17:00 PDT!

Warm Up

3 rounds

15 double unders

15 squats

15 moderate KB Swings

WOD

5 rounds for time of:

7 burpee box jumps

14 KB Swings (2 pood/1.5 pood)

After Party

5-4-3-2-1

Pull Ups

Ring Dips

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WOD – March 18, 2011

Posted: March 18, 2011 in News, WODs
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Announcement: There will only be a 5:00 PM night time class tonight. No 4:45 or 5:45 PM classes tonight.

 

Warm Up

Group Warm Up

WOD

2011 Sectional WOD 1

AMRAP 10 Minutes

30 double unders

15 power snatches (75/55)

After Party

Fun in the Sun

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WOD – March 17, 2011

Posted: March 17, 2011 in News, WODs
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Attention Members: Kevin Daigle will be coaching the mid-day classes, Dave and Austin will be be there for early morning and afternoon classes.

Get ready for the Open WOD tomorrow!

 

WOD

Skill Work 

Tabata Mash Up of Goats

Mobility and Flexibility Work

WOD – March 16, 2011

Posted: March 15, 2011 in News, WODs
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Note: You can still sign up for the Open on our Affiliate Team…it’s not too late!

Warm Up

Run 800 M

20 Tuck Jumps

20 Push Ups

WOD

20 minute AMRAP

10 Squat Cleans (95/65)

15 Push Ups

20 Sit Ups

After Party

Partner PNF!

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WOD – March 15, 2011

Posted: March 15, 2011 in News, WODs
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Warm Up

Row 700M

30 Moderate KB Swings

15 Burpees

WOD

3 rounds for time of:

500 M Row

7 Thrusters (135/95)

After Party

Mobility and Goat Work

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WOD – March 14, 2011

Posted: March 13, 2011 in News, WODs
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Warm Up

3 x 10

CrossFit Warm Up

WOD

For time:

225 pound Deadlift, 21 reps

400 m Run

225 pound Deadlift, 18 reps

400 m Run

225 pound Deadlift, 15 reps

400 m Run

225 pound Deadlift, 12 reps

400 m Run

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