Monthly Archives: July 2015

1023:

1023: WU: 5 rds w/BB – 5 DL, 5 b. squat, 5 good mornings, 20 bicycle sit ups even tempo STRENGTH: DL • 2×3@50% • 2×2@70% • 2×1@90% • 1RM DL WOD: 4 RFT • Row 20 cal (if there is not a rower then SDHP a bb –start under the knee for 25 reps)… Read More »

Category: WOD

1022:

1022: WU: 5 RDS w/BB 3 hang power clean, 3 push press, 3 f. squat, 3 thruster, 3 burpees WOD: 12 minute EMOM • 3 Hang squat clean or hang power clean 135/115/105/95/75/53/35 • 2 OTBB • 10 DU/SU STRENGTH: PRESS • 2X5@50% • 2X3@75% • 2X2@90% • 2RM (Post) GA: 3 hang power cleans,… Read More »

Category: WOD

1021:

1021: WU: 5 minute triplet- 1 burpee, 10 jacks, 3 jumping squats. Shoulder/ Hip Mobility. WOD: 15 minutes of practice. Find your level of intensity for the day. • 3 strict push ups • 3 KTE • 3 TTB • 3 Strict pull ups • 3 attempts to a HSH (no wall or use of… Read More »

Category: WOD

1020:

1020:Notice below our Base Camp workouts. This an alternate workout for anyone that is either new to CrossFit or you has CF experience but needs a break from the barbell on any given day. Get warmed up with your classmates then decide which wod option is right for you. WU: Coaches choice for barbell preparation.… Read More »

Category: WOD

1019:

Saturday. I will make it to the box by 8:30am or earlier. If you want to open gym then get on it! Otherwise look for a wod without the BB on the whiteboard. CDM

Category: WOD

1018:

1018: WU: 5-10 STRENGTH: DL • 4X5@50% WOD: 18 minute EMOM • 12 Thrusters 75/53 NO GHOST RIDES! DROP FROM HIP ONLY. SMALL PLATE RULE! • 25 DU • 6 Wall balls 20/14 & 6 burpees GA: 12 air squats, 20 SU, 4 wall ball&4 burpees

Category: WOD