Category: WOD

WOD – 031119

1. warm up

  • 10 passthroughs + ohs
  • shoulder mobility
  • 10 wall ball
  • 10 lateral box step ups
  • 10 single arm db press
  • stretch

2. pause front squat – 2rm (3 sec. pause @ bottom)

5 rounds (22-min)

  • 20 wall ball
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WOD – 031019

30-min amrap

  • 50 kb swings
  • 40 sit ups
  • 30 push ups
  • 20 burpees
  • 10 cal assault bike sprint
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WOD – 030919

We will run heats every 15 min starting at 8:30 AM till 10am, then resuming at 11am

Please arrive 20-30 min prior to the time you would like to start to warm up.

 

CrossFit Games 19.3

For time: (10-min ·

WOD – 030819

1. warm up

  • 2-min double under practice
  • 2-min row @ 26-26 s/m
  • 10 hanging leg raises

2 sets :

  • :60 plank on hands
  • :30 side plank each side
  • stretch

20-min amrap

  • 100 double unders
  • 30/25 cal row
  • 20 t2b

mobility·

WOD – 030719

1. warm up

  • 2-min burpees to target @ moderate pace
  • 10 walking lunge steps
  • 5 inch worms w/push up
  • stretch

1 x 3 :

  • muscle clean
  • front squat
  • hang power clean
  • power clean
  • stretch

2. cleans – 3 – 4 ·

WOD – 030619

1. warm up

  • 2-min bike
  • 10 squats w/ press out
  • :30 handstand hold
  • 5 strict hspu/10 push up w/shoulder taps

2. pause back squat – 3rm (3 second pause)

* refer back to 2/6*

4 rounds (20-min)

  • 20/15 cal bike
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WOD – 030519

1. warm up

  • 3-min row 26-28 s/m
  • 10 good morning
  • 10 deadlift
  • 10 glute bridges
  • stretch

2. deadlift

  • 8 @ 60%
  • 6 @ 70%
  • 4 @ 80%
  • 3 x 2 @ 85%

4 rounds : every 4 – min

  • 250
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WOD – 030419

Morning classes will be cancelled.  First class 12:30 

1. warm up

  • 10 passthroughs + ohs
  • 10 cossak
  • :60 seal pose/:30 child pose
  • snatch warm up
  • stretch

2. snatch

5 sets : e2mom

  • 2 snatch (touch n go) + 1 ohs
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WOD – 030319

3 rounds E2mOM
1. 5 man makers
2. 40 sit ups
3. 500m row
4. 30 toes to post
5. Shuttle runs·

WOD – 030219

Happy Birthday Coach Sebastian!

CrossFit Games Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8

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