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WOD'S ARCHIVE

  • Friday 9-23-11

    By Jen | In WOD | on September 22, 2011

    Happy Birthday Karen and Jess! Make up a missed WOD Check out this fantastic post from CrossFit Invictus about the various interpretations of the Workout of the Day.  It’s a great reminder that CrossFit programming easily allows for modifications for ALL fitness levels!

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  • Thursday 9-22-11

    By Jen | In WOD | on September 21, 2011

    Wendler Cycle Deadlift Week 2 3 x 70% 3 x 80% AMRAP x 90%

    CONTINUE READING
  • Wednesday 9-21-11

    By Jen | In WOD | on September 20, 2011

    Nutrition Challenge Re-Test #3 “Grace” 30 Clean and Jerk for time 135/95 This is the final test for the nutrition challenge.  Inches have been shed, joint pains have been alleviated, moods have been boosted and massive PR’s have been set.  Was it worth it?  Who plans to stick closely to the Primal/Paleo way of life? […]

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  • Tuesday 9-20-11

    By Jen | In WOD | on September 19, 2011

    Benchmark WOD # 2 of the Nutrition Challenge Run 1 mile OR Run 2k. All nutrition challenge participants, please be sure to get your AFTER pictures taken. REMINDER: Wednesday evening class schedule 6pm and 7pm Group Class.  On-Ramp 7:30pm Beckie rocking the “Strong is Beautiful” T-shirt!

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  • Monday 9-19-11

    By Jen | In WOD | on September 18, 2011

    It’s Nutrition Challenge Re-Test week!  First on the list is… “Cindy” AMRAP 20 min 5 Pull ups 10 Push ups 15 Air squats Be sure to keep EVERYTHING the same as the first time you did this particular WOD 6 weeks ago. Please take the time to read the following post from Practice CrossFit.  Very […]

    CONTINUE READING
  • Saturday 9-17-11

    By Jen | In WOD | on September 17, 2011

    FIGHT GONE BAD 6 Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is […]

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  • Friday 9-16-11

    By Jen | In WOD | on September 15, 2011

    Make up a missed WOD 17 Reasons You Aren’t Losing Weight REMINDER: FIGHT GONE BAD 6 on Saturday September 17th.  Regular classes are cancelled including the kids class. First heat begins at 8am.  Those of you in this heat need to be ready to go by 8.  We will open up the gym at 7:30. […]

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  • Thursday 9-15-11

    By Jen | In WOD | on September 14, 2011

    EMOTM 12 minutes 4 pull ups (C2B for advanced) 8 Kettlebell swings 12 Double unders If you have double unders, do them!  This WOD may turn into an AMRAP if you struggle with double unders, but DO THEM anyway.

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  • Wednesday 9-14-11

    By Jen | In WOD | on September 13, 2011

    HAPPY BIRTHDAY DAVID POWERS! Push/Split Jerk 1-1-1-1-1-1-1-1-1-1 Every attempt is not a max effort attempt. Work on technique, speed and explosiveness.  The push/split jerk is a LOWER body movement.  JUMP the weight up and push your body under the bar FAST. Cash out 50 STRICT toe to bar.  No kipping allowed. Then Double under practice! […]

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  • Tuesday 9-13-11

    By Jen | In WOD | on September 12, 2011

    AMRAP 15 min 100m sprint 5 Front squats 95/65 7 Bar facing burpees Welcome River City Crew!      

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