WOD Thursday December 13 2018

WOD Thursday December 13 2018

CrossFit

A, Warm Up

B, Power Snatch Complex

C, For Time
3 Rounds of
10 Power Snatch 75/55
10 Pull Ups
then
3 Rounds of
10 Power Snatch
10 Toes to Bar

WOD Wednesday December 12 2018

WOD Wednesday December 12 2018

CrossFit

A, Warm Up

B, Power Clean Complex

C, 3 Rounds of
40 Double Unders (80 Singles)
20 Hang Power Cleans 95/65
40 Double Unders
20 Push Press
40 Double Unders
20 Wall Balls

WOD Tuesday December 11 2018

WOD Tuesday December 11 2018

CrossFit

A, Warm Up

B, Deadlift
5 set of 3 tempo reps

C, EMOM x 12 (4 sets)
1 - 12/10 calorie Row
2 - Bar over Burpees + Deadlift 185/125
3 - Bar over Burpees + DB Thrusters

WOD Monday December 10 2018

WOD Monday December 10 2018

CrossFit

A, Warm Up

B, Back Squats
Work up to a Heavy Single

C, 5 Rounds for Time
20 KB Swings 53/35
20 Box Jumps 24/20

Office Yoga
12pm to 1245pm

WOD Saturday December 8 2018

WOD Saturday December 8 2018

Lift
7am to 830am

CrossFit
830am to 930am
A, Warm Up

B, For Time

“Lindsay”

24 Calorie Row

24 Box Jumps/Box Step Ups

24 Hand Release Push-Ups

24 Snatches (75/55 lb)

24 Pull-Ups

24 Burpees

24 Thrusters (75/55 lb)

24 Air Squats

24 AbMat Sit-Ups

24 Clean-and-Jerks (75/55 lb)

2 x 400 meter Run

24 Walking Lunges (reverse step lunge)

24 Push Presses (75/55 lb)

24 Kettlebell Swings (53/35 lb)

24 Front Squats (75/55 lb)

24 Toes-to-Bars/Knee Raises

24 Overhead Squats/Front Squat

24 Ring Dips/Rack Dips/PVC Dips

24 Wall Ball Shots (20/14 lb)

24 Double Unders (72 singles)

24 Handstand Push-Ups

24 Kettlebell Snatches (53/35 lb) (alternating)

24 Deadlifts (75/55 lb)

24 Hang Squat Cleans (75/55 lb)

  • Movements may be done in any order. 24 reps must be completed before proceeding to the next movement.

WOD Friday December 7 2018

WOD Friday December 7 2018

CrossFit

A, Warm Up

B, 10 Rounds of
25 Double Unders (75 singles)
5 Deadlift 135/95
5 Hang Power Clean
5 Front Squats
5 Box Jumps 24/20

Office Yoga
12pm to 1245pm

WOD Thursday December 6 2018

WOD Thursday December 6 2018

CrossFit

Thursday Schedule
Open for all morning classes
Closed for the evening Classes - 415pm and the 530pm

A, Warm Up

B, Bulgarian Split Squat
3 sets of 8 - 10 reps every 2 minutes

C, 8 Rounds of
3 DB Devil Press
6 Pull Ups
9 Wall Balls

WOD Wednesday December 5 2018

WOD Wednesday December 5 2018

CrossFit

A, Warm Up

B, Power Clean Complex
every minute on the minute for 7 sets

C, “Grace” and BoB

WOD Tuesday December 4 2018

WOD Tuesday December 4 2018

CrossFit

A, Warm Up

B, Deadlift
5 x 5 X 65% Every 90 seconds

C, 16 Minute EMOM
1 - Row Calories 15/13
2 - 10 - Deadlift 155/105
3 - Double Unders
4 - Rest

WOD Monday December 3 2018

WOD Monday December 3 2018

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Back Squat
5 x 5 @ 80% every 2 minutes

C, 12 Minute AMRAP of
10 Thrusters 95/65
8 Toes to Bar
12 Box Jumps 24/20

WOD Saturday December 1 2018

WOD Saturday December 1 2018

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, “Sore Eyes” cfne
20 Minute AMRAP of (Teams of 2)
20 Wall Balls
20 Power Snatch 75/55
20 Box Jumps 24/20
20 Push Press
20 Calorie Row

WOD Friday November 30 2018

WOD Friday November 30 2018

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, 15 Minute AMRAP of

30 Double Unders (90 singles)
10 DB Single Arm Power Clean and Jerk (5rt/lt)
30 Double Unders
10 Toes to Bar

WOD Thursday November 29 2018

WOD Thursday November 29 2018

CrossFit

A, Warm Up

B, Deadlifts
5 x 5 every 90 seconds

C. 12 Minute EMOM
1 - 6 Bar Over Burpees + 6 Deadlifts 185/125
2 - 6 Bar Over Burpees + 8 DB Alternating Snatch 55/35
3 - 6 Bar Over Burpees+ 10 Wall Balls

WOD Wednesday November 28 2018

WOD Wednesday November 28 2018

CrossFit

A, Warm Up

B, Strict Press (Shoulder Press)
5 x 5 x 60%

C, “Jack”
20 Minute AMRAP of
10 Push Press 115/75
10 KB Swing 53/35
10 Box Jumps 24/20

“Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The "Jack" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

WOD Tuesday November 27 2018

WOD Tuesday November 27 2018

CrossFit

A, Warm Up

B, Power Clean Complex/Barbell Cycling

C, For Time
5 Rounds of
5 Power Clean 135/95
10 Hand Release Push Ups
15 Air Squats (butt to ball)

WOD Monday November 26 2018

WOD Monday November 26 2018

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Back Squats
5 x 5 x 75%

C, 8 Rounds of
5 Thrusters 95/65
5 Bar Over Burpees
5 Chest to Bar Pull Ups

WOD Saturday November 24 2108

WOD Saturday November 24 2108

Lift
7am to 830am

CrossFit
Friends and Family Workout (bring a friend or a family member)
830am

A, Warm Up

B, Teams of 2 to complete (one working and one resting)
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 DB Walking Lunges
50 DB Push Press
50 Burpees
50 Calorie Row