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WODs

  • Thursday 6-21-12

    By Jen | In WOD | on June 20, 2012

    Skill Work 15 min of snatch skill work Conditioning WOD 3 Rounds 50 Double unders 20 Walking lunges 10 Ball slams Blog post courtesy of CrossFit Verve… Habits! One of the most powerful things controlling our everyday choices.  It’s neurologically a fact and also a biological safeguard to make life “easier” for us to live. […]

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  • Wednesday 6-20-12

    By Jen | In WOD | on June 19, 2012

    “Death by…” Deadlift 225/185* Pull ups 1 Deadlift/1 Pull up first minute, 2 Deadlifts/2 Pull ups second minute.  Continue with this pattern until you are unable to complete the number of reps within the minute. *Scale weight as needed.

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  • Tuesday 6-19-12

    By Jen | In WOD | on June 18, 2012

    AMRAP 6 min 8 Air Squat 8 Push jerk 95/65 Rest 90 sec AMRAP 6 min 15 cal Row 15 Ab mat sit ups Compare to 11/3/11 The (Many) Negatives of Aerobic Training

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  • Monday 6-18-12

    By Jen | In WOD | on June 17, 2012

    Clean pulls 3 x 3 DEMO Hang squat cleans 5 x 2 DEMO Conditioning WOD 10-9-8-7-6-5-4-3-2-1 Toes to bar Burpees Olympic lifting movements rely on explosiveness and speed.  Your arms are ropes and do nothing more than hold the barbell.  Think of cleans and snatches as a jump, shrug and a pull UNDER the bar. […]

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  • Saturday 6-16-12

    By Jen | In WOD | on June 16, 2012

    AMRAP 15 min 10 Pull ups 15 Kettlebell swings 1.5/1pood 20 Wall balls 20/14 Fresh paint is up on the walls!  Many thanks again to those who were able to help out today. TO ALL THE DADS AT WECF, HAVE A HAPPY FATHER’S DAY! Reminder – There will be NO Core*Mobility class tomorrow.    

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  • Thursday 6-14-12

    By Jen | In WOD | on June 13, 2012

    Power Snatch + OHS 1 + 3  x 5 Athlete chooses the weight.  Please note these are POWER snatches.  Following the same format as Monday with cleans.  If you have to receive the bar in a full overhead squat, the weight is too heavy.  Work on FAST turn over of the bar! Conditioning WOD 4 […]

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  • Wednesday 6-13-12

    By Jen | In WOD | on June 12, 2012

    AMRAP 15 min 200m Run 40 Double unders 20 Sit ups Take the advice of CrossFit Lisbeth – DON’T WAIT  

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  • Tuesday 6-12-12

    By Jen | In WOD | on June 11, 2012

    Deadlift 3 x 3 THEN “Diane” 21-15-9 Deadlift 225/155 Handstand Push ups Compare to 12-8-11  

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  • Monday 6-11-12

    By Jen | In WOD | on June 10, 2012

    POWER clean + Front Squat + Jerk 1 + 3 + 1 x 5 sets Athlete chooses weight for each round.  If you have to squat clean the weight, it is too heavy.  Focus on FAST turnover on the power clean. Conditioning WOD 3 Rounds 10 Power cleans 115/75 10 Front squats 10 Push jerks […]

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  • Friday 6-8-12

    By Jen | In WOD | on June 8, 2012

    Make up a missed WOD There will be one group class this Saturday June 9th at 9am.  Please join us as we participate in CrossFit for Hope.  Doors will open at 8:30am for warm up and heats will begin at 9am SHARP.  Check out this LINK for all the details of the WOD.  No Teens class Saturday.

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