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WOD'S ARCHIVE

  • 2/19/13 Tuesday

    By Tim | In WOD | on February 19, 2013

    “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups  

    CONTINUE READING
  • Monday 02/18/13

    By Tim | In WOD | on February 17, 2013

    Strength: Back Squats 3 Sets of 5 Reps @ 80% of your 1RM 2 Minutes between sets Warm up with at least three sets before loading up your working weight.      

    CONTINUE READING
  • Thursday 2-14-13

    By Jen | In WOD | on February 13, 2013

    Front Squats 4 x 5 @ 75% of 1 Rep Max Cash out To Be Announced

    CONTINUE READING
  • Wednesday 2-13-13

    By Jen | In WOD | on February 12, 2013

    As many REPS as possible in 10 min 2 Push press 2 Toes to bar 4 Push press 4 Toes to bar Reps increase by 2 each round.  Continue with this ladder until time has expired.

    CONTINUE READING
  • Tuesday 2-12-13

    By Tim | In WOD | on February 11, 2013

    5 Rounds 400 meter run 4 Snatches (135/75) 4 Muscle Ups (scale 3 pull ups and 2 dips per muscle up)  

    CONTINUE READING
  • Monday 2-11-13

    By Jen | In WOD | on February 10, 2013

    Back squats 5 x 5 @ 75% of 1 rep max Cash out to be announced. Don’t skip your cash outs!  Tim programs various cash outs weekly.  Some are gymnastic/skill oriented while others are more sprint/recovery.  As always, ALL members are encouraged to come early or stay late to work on various goats.

    CONTINUE READING
  • Sunday 2-10-13

    By Jen | In WOD | on February 10, 2013

    HAPPY BIRTHDAY MARCY AND BRYAN! Today’s WOD Courtesy of CrossFit Roots AMRAP 7 min 20 Deadlift 20 Hang power cleans 20 Front squats 20 Push press All movements 95/65#

    CONTINUE READING
  • Thursday 2-7-13

    By Jen | In WOD | on February 6, 2013

    HAPPY (EARLY) BIRTHDAY, CANDICE! Snatch skill work 3 position snatches 4 x 1 + 1 + 1 of the following sequence High Hang- Hang- Full snatch Conditioning WOD 3 cycles AMRAP 4 min 3 Push Jerks 6 Box jumps 9 Sit ups Rest 1 min between cycles

    CONTINUE READING
  • Wednesday 2-6-13

    By Jen | In WOD | on February 5, 2013

    Find your 1 rep max on your front squat. If you have tested out within the past 3 months perform the following: Front squat 4 x 5 Your back squat and front squat 1 rep maxes will be used to determine lifting percentages for our next strength cycle starting next week. Cash out core 3 […]

    CONTINUE READING
  • Tuesday 2-5-13

    By Jen | In WOD | on February 4, 2013

    AMRAP 12 min 30 Double unders 10 Shoulder to overhead 10 Pull ups How many of you can relate to the pic (Courtesy of CF Roots) below?

    CONTINUE READING
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