Wednesday, February 13, 2013

2-13 WOD
 

For time:

30 Handstand push ups

40 Pull ups

50 KB swings (70#/55#)

60 Sit ups

70 Burpees

Tuesday, February 12, 2013

2-12 WOD
 

“CrossFit Total”

1RM Squat

1RM Press

1RM Deadlift

Monday, February 11, 2013

2-11 WOD

 

Rest / Make-up / Mobility

Sunday, February 10, 2013

No regular WOD sessions today.

Come spin for Zoey at 9:00!!!

 
SpinFyier

Saturday, February 9, 2013

Morning sessions cancelled!!

WODs at 12:30 & 1:45 only today.

 
Nemo
 

5 Rounds for time of:

16 H2H KB swings (55#/35#)

32 Overhead walking lunges (45#/25#)

16 Sit ups

Friday, February 8, 2013

1-7 WOD
 

Rest / Make-up / Mobility

Thursday, February 7, 2013

2-7 WOD
 

Strength / Skill

Deadlift

 

Conditioning

For time:

15 Strict pull ups

7 Push press (155#/105#)

12 Strict pull ups

5 Push press (155#/105#)

9 Strict pull ups

3 Push press (155#/105#)

100 Double unders

Wednesday, February 6, 2013

2-6 WOD
 

Strength / Skill

Hang snatch

Snatch balance

 

Conditioning

AMRAP in 10 minutes of:

5 Power cleans (135#/95#)

10 Toes to bar

15 Lateral barbell jumps

Tuesday, February 5, 2013

Nutrition Challenge Benchmark WOD

 
2-5 WOD
 

2 Rounds for time of:

Row 20 calories

75 Wall ball (20#/14#)

Monday, February 4, 2013

2-4 WOD
 

Rest / Make-up / Mobility