Month: November 2014

  • Monday 12.1.14 WOD

    Max Effort Lower Strength 1RM Snatch Grip Deadlift WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift + 3 Hang Power Cleans  (135,95) **Score total wall balls Extra Credit 50 Barbell Overhead Sit Ups  

  • Monday 12.1.14 Barbell Club

    6:30pm @ CFR5 A: High-Hang Snatch (5-7×3 AHAP) B: Snatch Push Press + OHS (5×1+3 AHAP) C: Clean Pull Complex (5×1 80%-120%) 2 Clean Pull + 4 RDL + 2 Clean Deadlift

  • Monday 12.1.14 Teens & Pre-teens

    Squat Review Air Squat Front Squat Back Squat Overhead Squat WOD Little rowing Nancy 4 Rounds 200 m row 10 OHS Game Return to Plank Wars! Rope Climb Races Hand Stand Holds   CrossFit Kids is Back! Monday 4:30pm CrossFit Teens Tuesday 4:30pm CrossFit Pre-Teens Thursday 4:30pm CrossFit Teens & Pre-Teens

  • Monday 12.1.14 On-Ramp

    On-Ramp  Class #1 6:30pm @ CFML Skill Review Dynamic Warm Up Bergener Warm Up New Skill: Squat Up Right Row Push Up Complete Rounds Of: 15-12-9 200m Run Squat (45,15) Push Ups Up Right Row (45,15)  

  • Monday 12.1.14 Competitor WOD

    Max Effort Lower Strength 1RM Snatch Grip Deadlift WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 Hang Power Cleans Special Strength 3×10( L+R=1) Step Ups Against micro band + Max Weight Abs/Core 8RM Barbell Overhead Sit Ups Finisher/Recovery 3 Rounds 25 banded good […]

  • 11.30.14 Box Brief

    RowVember Ends today 11.30.14 at 11:30am Make sure you post your final scores on the whiteboards 2014 Masters Madness Only a few spots remain open. Sign Up fast! Click Here

  • Sunday 11.30.14 WOD

    Explosive Strength Strength Clean (12×1 @ 70% 1RM) Strength Snatch Balance (12×1 @ 70% 1RM Snatch) WOD “Siracha” 30 Pull Ups 50 Thrusters (45,35) 1000m Row Extra Credit 3 x max time bumper plat pinch  

  • Sunday 11.30.14 Competitor WOD

  • Sunday 11.30.14 Barbell Club

    10:30am @ CFML A: High-Hang Snatch (5-7×3 AHAP) B: Snatch Push Press + OHS (5×1+3 AHAP) C: Clean Pull Complex (5×1 80%-120%) 2 Clean Pull + 4 RDL + 2 Clean Deadlift  

  • Saturday 11.29.14 WOD

    “EOD 130 Memorial WOD” Partner Up! 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 Push-ups 65 Barbell Rows (135,95) 16 Lateral Partner Over […]