WOD

WOD

Lifts
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Team of 2
3 Rounds of
50 Double Unders
20 Thrusters 75?55
10   Burpee Box Jumps
then
3 Rounds
400 Meter Run
20 Power Snatch 75/55
10 Bar Over Burpees

WOD Thursday August 16 2018

WOD Thursday August 16 2018

CrossFit

A. Warm Up

B. 20 Minute AMRAP
200 Meter Run
200 Meter Row
20 Hang Power Cleans 95/65
20 Bobs

WOD Monday August 13 2018

WOD Monday August 13 2018

CrossFit

A. Warm Up

B. Clean Complex

C. 5 Rounds of
3 Power Cleans
6 Front Squats
9 Bobs (bar over burpees)

No Office Yoga

WOD Saturday August 11 2018

WOD Saturday August 11 2018

No scheduled classes 

Special Event "The CrossTown Throwdown 2018"

Work Out # 1, Heat # 1 - starts at 9am

WOD Friday August 10 2018

WOD Friday August 10 2018

CrossFit

A. Warm Up

B. Every 90 seconds for 30 Minutes
(5 sets)
1 - 20/18 Calorie Row
2 - 15 Burpee Box Jumps 24/20
3 - 200 Meter Run
4 - 20 BB Reverse Step Lung

No Office Yoga
No 5Pm CrossFit

WOD Thursday August 9 2018

WOD Thursday August 9 2018

CrossFit

A. Warm Up

B. Deadlift/Ring Dip or Ring Muscle Up
every 2 Minutes

C. 7 Rounds for Time
5 DB Deadlift
5 DB Squats
5 DB Push Press
5 Knees to Elbow
 

WOD Wednesday August 8 2018

WOD Wednesday August 8 2018

CrossFit

A. Warm Up

B. Teams of 2
3 Rounds of
(one working and one teammate resting)
1000 Meter Row
50 Wall Balls
50 Hand Release Push Ups

WOD Tuesday August 7 2018

WOD Tuesday August 7 2018

CrossFit

A. Warm Up

B. Push Press

C. 5 Rounds for Time
50 Double Unders (150 singles)
8 Hang Power Cleans 135/95
6 HSPU

WOD Monday August 5 2018

WOD Monday August 5 2018

CrossFit

A. Warm Up

B. Front Squat
Build to a Heavy Front Squat

C. 5 Rounds of
15 KB Swings 53/35
10 Box Jumps Overs 24/20
5 Pull Ups

Yoga Stretch
12pm to 1245pm

WOD Saturday August 4 2018

WOD Saturday August 4 2018

CrossFit

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. For Time
400 Meter Run
15 Clean and Jerk 135/95
3 Rope Climbs
400 Meter Run
12 Clean and Jerk
2 Rope Climbs
400 Meter Run
9 Clean and Jerks
1 Rope Climb

WOD Friday August 3 2018

WOD Friday August 3 2018

CrossFit

A. Warm Up

B. 20 Minute AMRAP of
200 Meter Run
50 Double Unders
20 KB Swings 53/35
10 Pull Ups

Office Yoga
12pm to 1230pm

WOD Thursday August 2 2018

WOD Thursday August 2 2018

CrossFit

A. Warm Up

B.  Deadlift/Ring Dip or Muscle Up
5 reps every 2 minutes for 7 sets / 5 Ring Dips

C. 10 Minute AMRAP
10 Burpee Box Jump
10 Deadlift

WOD Wednesday August 1 2018

WOD Wednesday August 1 2018

CrossFit

A. Warm Up

B.  DB Bench Press/DB Row

C. EMOM x 9
1 - Row for Calories
2 - Push Press 115/80
3 - Hand Release Push Ups

WOD Tuesday July 31 2018

WOD Tuesday July 31 2018

CrossFit

A. Warm Up

B. 3 Position Power Clean
On the Minute for 7 Minutes (OTM x 7)

C. 5 Rounds for Time
15 Wall Balls 20/14
15 Power Cleans 95/65

 

WOD Monday July 30 2018

WOD Monday July 30 2018

CrossFit

A. Warm Up

B. Front/ Back Squat
OTM x 12

C. 7 Minute AMRAP of
DB Cluster
Chest to Bar Pull Up

Office Yoga
12pm to 1230pm

WOD Saturday July 28 2018

WOD Saturday July 28 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2
Round 1
600 Meter Run
40 Calorie Row
30 Deadlifts 225/155

Round 2
600 Meter Run
40 Calorie Row
30 Clean and Jerks 135/95

Round 3
600 Meter Run
40 Calorie Row
30 Power Snatch 95/65

WOD Friday July 27 2018

WOD Friday July 27 2018

CrossFit

A. Warm Up

B. 20 Minute AMRAP
5 Chest to Bar Pull Ups (c2b)
10 Wall Balls 20/14
15 Box Jumps 24/20
20 KB Swings 53/35

Office Yoga
12pm to 1245pm