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WODs

  • Tuesday 4-10-12

    By Jen | In WOD | on April 9, 2012

    2 Cycles AMRAP 5 min 3 Front squats 125/85 3 Push jerks 6 pull ups Rest 1 min in between cycles

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  • Monday 4-9-12

    By Jen | In WOD | on April 8, 2012

    Wendler Cycle Week 2 – Deadlift AND Strict press 70% x 3 80% x 3 90% x 3+ With remaining time, focus on body weight skill work.  Examples being handstands/handstand push ups, muscle up transitions, double unders, etc. As most of you know, Tim and I spent our weekend in Natick, Massachusetts home of CrossFit […]

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  • Saturday 4-7-12

    By Jen | In WOD | on April 6, 2012

    Tabatas For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.  Rest 1 minute in between stations. Ball slam 20/14 Air Squats Row for calories Russian kettlebell swings 1.5/1pood Score is […]

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  • Friday 4-6-12

    By Jen | In WOD | on April 6, 2012

    Make up a missed WOD Reminder – There will be NO CrossFit Kids or Teens class Saturday April 7th.  Adult group classes are unchanged and will meet at 8am and 9:30am.   

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  • Thursday 4-5-12

    By Jen | In WOD | on April 4, 2012

    AMRAP 20 min 400m Run 35 Double unders 7 Knee to elbow Check out this post from CrossFit Hollywood on Gym Etiquette .  The post is absolutely hilarious BUT holds MANY truths.  Read it! Check out the following quote from Khepri.  Her son Elijah recently started our teens program… “People ask me what Crossfit is […]

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  • Wednesday 4-4-12

    By Jen | In WOD | on April 3, 2012

    Wendler Cycle Week 1 – Strict press 65% x 5 75% x 5 85% x 5+ Conditioning WOD 3 Rounds Max Rep STRICT pull ups Weighted Push ups x 10 *Rest 1 minute in between rounds Push ups should be unbroken.  If you are able to perform weighted push ups, choose a weight that allows […]

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  • Tuesday 4-3-12

    By Jen | In WOD | on April 2, 2012

    Skill Work 8 x 2 Hang Squat Cleans Conditioning WOD 3 Rounds 10 Hang squat cleans 115/75 10 Lateral Burpees So, I’ve misplaced my camera battery charger.  Pictures will be back up soon!

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  • 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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