WOD Tuesday December 12 2017

WOD Tuesday December 12 2017

CrossFit

A. Warm Up

B. Overhead Squats
every 90 seconds for 8 sets

C. "Over and Out" (cfne)
20 Power Snatch
20 Bar Over Burpees
20 Overhead Squats
20 Bar Over Burpees
20 Power Snatch

WOD Monday December 11 2017

WOD Monday December 11 2017

CrossFit

A. Warm Up

B. Build to a heavy double of the following
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
CrossFit Main page December 7 2017

Office Yoga
12pm to 1245pm

WOD Saturday December 9 2017

WOD Saturday December 9 2017

Lift
7am to 830am

CrossFit

A. Warm Up

B. “Three Peat” (cfne)
Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Burpees, 70 Power Snatches (55/35)
60/40 Calorie Row, 60 Burpees, 60 Power Snatches (75/55)
50/35 Calorie Row, 50 Burpees, 50 Power Snatches (95/65)
40/30 Calorie Row, 40 Burpees, 40 Power Snatches (115/80)
30/20 Calorie Row, 30 Burpees, Max Power Snatches (135/95)

WOD Friday December 8 2017

WOD Friday December 8 2017

CrossFit

A. Warm Up

B. For Time
4 Rounds of
10 HSPU
20 Box Jump Overs
4 Rope Climbs
60 Double Unders
8 DB Squat Cleans 50/35

Office Yoga
12pm to 1245pm
 

WOD Thursday December 7 2017

WOD Thursday December 7 2017

CrossFit

A. Warm Up

B. Deadlift
5 x 5 Every 90 seconds

C. "DG"
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. 

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. 

The "DG" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, December 26, 2013 (131226).

10 Minute AMRAP of
8 Toes to Bar
8 DB Thrusters 35/25
12 DB Walking Lunges

 

 

 

WOD Wednesday December 6 2017

WOD Wednesday December 6 2017

CrossFit

A. Warm Up

B. Push Press 5 sets of 3 every 90 seconds
Build over the sets from 50% on the first set

C. For Time 3 Rounds of
50 Double Unders
21 KB Swings
12 Pull Ups

No Yoga Stertch

WOD Tuesday December 5 2017

WOD Tuesday December 5 2017

CrossFit

A. Warm Up

B. Every 30 seconds for 5 minutes
3 Power Cleans and Power Jerk

C. "The Chief"

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes (with 1 minute rest after each amrap)

3 Power Cleans (135/95 lbs)
6 Hand Release Push-Ups
9 Air Squats (butt to ball stand up tall)

 

WOD Monday December 4 2017

WOD Monday December 4 2017

CrossFit

A. Warm Up

B. Pause Back Squat OTM x 10
1 Pause + 1 Back Squat

C.  "FOUR TWENTY" 

AMRAP 20:
20 Alternating Dumbbell Power Snatches
20 Box Jumps (24″/20″) *Step-Ups Allowed
20 Wallballs (20/10)
20 Toes to Bar

Office Yoga
12pm to 1245pm

WOD Saturday December 2 2017

WOD Saturday December 2 2017

Lift
7am to 830am

CrossFit
830am to 930am
A. Warm Up

B. Teams of 2
10 Power Snatch 75/55
15 Burpee Box Jump Overs
20 Thrusters 95/65
15 Burpee Box Jump Overs
30 Push Press 115/ 80
15 Burpee Box Jump Overs
40 Power Cleans 135/95
15 Burpee Box Jump Overs
50 Deadlifts 155/105

WOD Thursday November 30 2017

WOD Thursday November 30 2017

CrossFit

A. Warm Up

B. Deadlift
5 x 3 Build to a heavy triple for today

C. For Time
12 - 9 - 6 - 3 of
Push Press 115/80
Knees to Elbow

WOD Wednesday November 29 2017

WOD Wednesday November 29 2017

CrossFit

A. Warm Up

B. Barbell Cycling Power Cleans
 3 reps every 30 seconds for 5 minutes

C. 5 Rounds of
10 Power Cleans 115/80
30 Double Unders

Yoga Stretch
630pm to 730pm

WOD Tuesday November 28 2017

WOD Tuesday November 28 2017

CrossFit

A Warm Up

B. Gymnastics

C. "LONG GONE"

5 Rounds:
1:00 Wallballs (20/14) *Females to a 9′ Target
1:00 Alternating Dumbbell Snatches (35/20)
1:00 Calorie Row
1:00 Rest

WOD Monday November 27 2017

WOD Monday November 27 2017

CrossFit

A. Warm Up

B. Pause Front Squats
OTM x 10

C. 12 Minute AMRAP
4 Chest to Bar Pull Ups
8 Fronts Squats 135/95
12 Burpee Box Jumps 24/20

Office Yoga
12pm to 1245pm

WOD Saturday November 25 2017

WOD Saturday November 25 2017

Lift
7am to 830am

CrossFit
A. Warm Up

B. Teams of 2
5 Rounds of
Cindy
4 Rounds of
10 Push Press 95/65
20 KB Swings 53/35
3 Rounds of
20 Box Jumps 24/20
20 Wall Balls
2 Rounds of
10 Thrusters 95/65
30 Double Unders
1 Round of
50 BOBs

 

 

WOD Wednesday November 23 2017

WOD Wednesday November 23 2017

Thanksgiving Schedule

Wednesday  No afternoon sessions.

Thursday Closed

Friday Closed/No Yoga

Saturday 7am Lift, 830am CrossFit 

Sunday Closed

CrossFit

A. Warm Up

B. 12 Days of  Thankfulness (CrossFit Invictus) Check your books, 11/23/2016

1 30 Double Unders (90 singles)
2 Muscle-Ups/or 2 pull ups + 2 pvc dips
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips (pvc dips)
12 Man-Makers (55/35 lb DBs)

Tuesday November 21 2017

Tuesday November 21 2017

CrossFit

A. Warm Up

B. Back Squat
1 Pause Back Squat + 1 Back Squat
Every 90 seconds x 6 sets

C. "Gwen"  
Clean and Jerk 15-12-9 reps (unbroken each set)
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
(CrossFit.com)

Monday November 20 2017

Monday November 20 2017

CrossFit

A. Warm Up

B. Gymnastics
OTM x 10
PullIng/Double Unders

C. 3 Position Power Snatch
every 90 seconds for 5 sets

D. "Humpty Dumpty" (cfne)
3 Rounds
10 Power Snatch
20 Box Jump Overs
30 Wall Balls

Office Yoga
12pm to 1245Pm

WOD Saturday November 18 2017

WOD Saturday November 18 2017

Lift
7am to 830am

CrossFit
830am to 930am
A. Warm Up

B. 10 Rounds of (teams of 2)
7 HSPU
7 Thrusters 135/95
7 Toes to Bar
7 Deadlifts 135/95
7 Bar over Burpees
7 KB Swings 70/53
7 Chest to Bar Pull Up