Month: July 2016

  • Protected: Saturday 7.23.16 WOD NOTES

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  • Friday 7.22.16 WOD

    Friday 7.22.16 WOD

    Max Effort Lower WOD “Fat Amy” For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (L+R=2) 10 Burpees 20 Kettlebell Swings (70,55) 10 Burpees 10m Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats **Extra Credit: wear a weight vest […]

  • Protected: Friday 7.22.16 WOD NOTES

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  • Protected: Thursday 7.21.16 WOD NOTES

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  • Week of 7.18.16 Barbell Club

    Week of 7.18.16 Barbell Club

    Conjugate Strength Tuesday 1.  10 Snatches at 50% – Rest 1 min 10 Snatches at 55% – Rest 1 min 10 Snatches at 60% – Rest 1 min 10 Snatches at 65% – Rest 1 min 10 Snatches at 70% – Rest 1 min 10 Snatches at 75% Time Cap: 30 min Goal is Max […]

  • Thursday 7.21.16 WOD

    Thursday 7.21.16 WOD

    Dynamic Effort Upper Congrats to CFML Athlete Kevin Paoletti, 60+ pounds down since starting CrossFit! WOD “Another notch in the belt” 50 Cal Row, 25 DB Bench Press (75,55,60,35) 40 Cal Row, 20 DB Bench Press 30 Cal Row, 15 DB Bench Press 20 Ca Row, 10 DB Bench Press 10 Cal Row, 5 DB […]

  • Wednesday 7.20.16 WOD

    Wednesday 7.20.16 WOD

    Happy 16th Birthday Maya! WOD “Maya” Happy 16th Birthday, enjoy these 2 WODs with 16 reps each 6-4-6 15′ Rope Climbs 3/4 BW  Squat Cleans –5min Rest– 3 Rounds 10 Thrusters (95,65) 6 Bounds over 6 consecutive PVCs (24,20) **Score your total time, including rest $ Out 30 Barbell Ab Roll Outs  

  • Protected: Wednesday 7.20.16 WOD NOTES

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  • Tuesday 7.19.16 WOD

    Tuesday 7.19.16 WOD

    Dynamic Effort Lower WOD “Smoke ’em if you got ’em” 2min EMOM for 10 Rounds 3 Ring Muscle Ups 5 Deadlifts (225,155,185,135) 7 Pistols **1MU= 3 Ring PU + 3 Ring Dips (scale) **Score successful full rounds $ Out Box Squat (2min EMOM 6×4 @ 70%)  

  • Protected: Tuesday 7.19.16 WOD NOTES

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