Month: February 2015

WOD 27 Feb, 2015

IT IS FINALLY TIME – The 2015 CrossFit season has begun!!! Today we will be getting in a progressive warm up followed by set up and WOD review for 15.1 which you will find below. We will be having Friday Night Lights starting at 6pm. If you signed up for the OPEN you will be …
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WOD 25 Feb, 2015

STRENGTH – 3 position snatch – 15 min to work up to as heavy as possible, while still keeping perfect form. He is a good link to learn more about this drill and why we do it. http://www.catalystathletics.com/exercise/65/3-Position-Snatch/ CONDITIONING – CASH IN – 100 Double Unders 21 – 15 – 9 Kettlebell Swings 2/1.5pd Burpee …
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WOD 24 Feb, 2015

SKILL – Muscle Up and Pistol work – EMOM 10 min CONDITIONING – CASH IN – 1 min Plank 3 RFT 10 Toes To Bar 10 Thruster 135/65 10 Walking Lunges 135/65 20 Sit ups CASH OUT – 25 Burpees

WOD 23 Feb, 2015

STRENGTH – Front Squat 5 x 3 @ 85%1RM CONDITIONING – 4 RFT 400 run 30 WallBalls 20/14 20 KBS 2/1.5 10 Push-ups 5 Pull-ups *Time Cap 20 min

WOD 20 Feb, 2015

MOBILITY – SCAP Strength Bands STRENGTH – Over Head Squat – 20 min to find your 1 rep Max CONDITIONING – Conditioning: 4 RFT 5 Ring Dips 200 Run 20 SU 10 Chest to Bar Pull-up *20 min time cap*


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