Start your free trial

CrossFit WOD

11/28/14 WOD


Announcements

Thanksgiving Week Hours
Thursday CLOSED
Friday 9 am ONLY
Saturday Normal Hours

Main – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Partner WOD 4 rds

Partner 1-Sled Push-200ft (Heavy)3/2 while

Partner 2-Buy in 10 Swings(Heavy Bell) then Hang Clean for reps 135/95

11/26/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Paused back squat

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

11/26/14 WOD


Announcements

Thanksgiving Week Hours
Thursday CLOSED
Friday 9 am ONLY
Saturday Normal Hours

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Paused back squat

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

11/25/14 Kettlebell Class


Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

EMOM 15min

Swings-20 reps 24/16kg

“Chicharron” (Time)

24/16kg

50 Hand-to-Hand swings

40 KB Burpee

30 Goblet squat

20 KB snatch R/L

10 Burpees

5 TGU R/L

10 Burpees

20 KB snatch R/L

30 Goblet squat

40 KB Burpee

50 Hand-to-Hand swings

11/25/14 WOD

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Clean and Jerk from hang

Metcon (Time)

10 HSPU

30 KBS 24/16kg

40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg

60 Double Unders

40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg

30 KBS 24/16kg

10 HSPU

11/25/14 Kettlebell Class

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

EMOM 25min

Swings-20 reps 24/16kg

“Chicharron” (Time)

24/16kg

50 Hand-to-Hand swings

40 KB Burpee

30 Goblet squat

20 KB snatch R/L

10 Burpees

5 TGU R/L

10 Burpees

20 KB snatch R/L

30 Goblet squat

40 KB Burpee

50 Hand-to-Hand swings

11/24/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Snatch

Metcon (AMRAP – Reps)

EMOM for 10:00-

7/5 Pullups (men 7 – women 5)

10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

10/7 Pullups (men 10 – women 7)

15 Wall Balls 20/14#

11/22/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Snatch

Metcon (Time)

4 rounds for time of:

Run 400m

7 Hang Cleans (full) 185/125