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WOD'S ARCHIVE

  • Monday 4-2-12

    By Jen | In WOD | on April 1, 2012

    Wendler Cycle Week 1 Deadlift 65% x 5 75% x 5 85% x 5+ *Those with no 1 rep max perform  3 x 5 Deadlift Conditioning WOD 5 Rounds (Not for time) 10 American Kettlebell swings 10 Goblet step ups (5 each leg) *Use  the heaviest bell possible with GOOD form

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  • Saturday 3-31-12

    By Jen | In WOD | on March 30, 2012

    4 Rounds 10 OHS 115/75 400m Run 12 Toes to bar

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  • Friday 3-30-12

    By Jen | In WOD | on March 30, 2012

    Make up a missed WOD Best of luck to all of you participating in the Monument Avenue 10K tomorrow!  Be sure to post your times to comments.  Here’s to LOTS of PR’s tomorrow!

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  • Thursday 3-29-12

    By Jen | In WOD | on March 28, 2012

    Intermediate 7 x 1 Push Jerk Less than 6 months experience 4 x 3 Push Jerk Focus on JUMPING the barbell up and PUSHING yourself underneath it. This is an EXPLOSIVE movement. Think speed/aggressive. Conditioning WOD AMRAP 8 min 5 Push Jerk 7 Kettlebell swings 9 Box Jumps  

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  • Wednesday 3-28-12

    By Jen | In WOD | on March 27, 2012

    Warm up and mobilize Find a 1 rep max on the press. This value will be used for the Wendler Cycle beginning next week. *Those who are new to the press will not find a 1 rep max.  Your focus will be on repetition of proper mechanics on the movement.  Your barbell will be loaded […]

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  • Tuesday 3-27-12

    By Jen | In WOD | on March 26, 2012

    Attention all members – Late arrivals to class are becoming a BIG problem.  PLEASE be respectful of your trainer’s time and that of your fellow members.  BE ON TIME FOR CLASS.  We must adhere to a strict schedule.  Classes must BEGIN and END on time.   3 Cycles AMRAP 4 min 3 Front Squats  135/95 […]

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  • Monday 3-26-12

    By Jen | In WOD | on March 25, 2012

    Warm up and MOBILIZE Find a 1 rep max on your deadlift This value will be used for the next Wendler Cycle.  We will also focus on the strict press along with the deadlift.  Strict press 1 rep max values will be found on Wednesday. *Those who are new to the deadlift will not find […]

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  • Saturday 3-24-12

    By Jen | In WOD | on March 24, 2012

    CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 […]

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  • 3-23-12

    By Jen | In WOD | on March 22, 2012

    Make up a missed WOD The final CrossFit Open WOD 12.5 will be programmed this coming Saturday.  Same set up as the previous 2 Saturdays.  We will open up at 8:30 and begin the first heat at 9am sharp.  We can accommodate quite a few people with this WOD.  Let’s go out with a bang!

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  • Thursday 3-22-12

    By Jen | In WOD | on March 21, 2012

    21-18-15-12-9-6-3 Box jumps 30/24 Kettlebell Swings 1.5/1 Compare to 10/18/11 The final CrossFit Open WOD 12.5 will be programmed this coming Saturday.  Same set up as the previous 2 Saturdays.  We will open up at 8:30 and begin the first heat at 9am sharp.  We can accommodate quite a few people with this WOD.  Let’s […]

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