Sunday, July 8, 2012


 

Skill

Rope climb

 

Conditioning

6 Rounds for time of:

10 Hand release push ups

200m Run

10 Hand release push ups

Rest 1 minute in between rounds

Saturday, July 7, 2012


 

AMRAP in 20 minutes of:

30 Front squats (115#/80#)

15 Toes to bar

15 Lateral box jump overs (20″/16″)

Friday, July 6, 2012


 

Rest / Make-up / Mobility

Thursday, July 5, 2012


 

Strength

Weighted ring dip

 

Conditioning

3 Rounds for total reps of:

90 seconds – Power clean (135#/95#)

90 seconds – Rest

90 seconds – Burpee

90 seconds – Rest

Wednesday, July 4, 2012

8:30 & 10:00 WOD Sessions only today.

Have a safe 4th of July.

 

Team WOD

Tuesday, July 3, 2012

 

Skill / Strength

Snatch

 

Conditioning

5 Rounds for time of:

3 Hang power snatches (95#/65#)

6 Box jumps (30″/24″)

Run 200m

3 Hang squat snatches (95#/65#)

6 Box jumps (30″/24″)

Monday, July 2, 2012

 

Rest / Make-up / Mobility

Sunday, July 1, 2012

Day 2 of the CrossFit Olympic Lifting Cert.

8:30 & 10:00 WODs only today.

 

 

Tabata Interval

Row

Push ups

Jumping pull ups

PVC Overhead squats

Saturday, June 30, 2012

Track WOD today. 8:30 & 10:00 only.

Click on the map for directions.

 

 

“Griff”

For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Friday, June 29, 2012


 

Rest / Make-up / Mobility / Swim