Friday, 18 April 2014

April 19, 2014

Reverse hollow hold!
Strength:
Floor Press
5-5-5-5-5

Deadlift
10-10-10

WOD:
Tabata:
Front Squat
then
Run 400 Meters
100 Burpees
Minus total front squats from the number of burpees 

April 18, 2014


Strength:
Partner Sprints

WOD:
Partner WOD


There will be only the one class today at Noon.

Wednesday, 16 April 2014

April 17, 2014

Strength:
Front Squat
3-3-3-3-3

Barbell Row
5-5-5-5-5

WOD:
1000 Meter Row
3 Rounds
10 Power Cleans (155/115)
5 Handstand Push Ups
After the three rounds 
Finish with a 800 meter run




Tuesday, 15 April 2014

April 16, 2014

Strength:
Snatches
7 X 2 Reps

On The Minute x 8 Minutes
5-10 Strict Pull Ups or 1-5 Muscle Ups

WOD:
Death By Thrusters
On first minute do 1 thruster
Second minute do two thrusters
Third minute do three thrusters
Continue until you cannot complete the number of reps for that minute

Monday, 14 April 2014

April 15, 2014

Strength:
Clean + Jerk
2+1 - 2+1 - 2+1 - 2+1

Clean Pulls
3-3-3-3-3

WOD:
Lactic Acid Test

Sunday, 13 April 2014

April 14, 2014


Strength:
CrossFit Total
1 Rep Back Squat
1 Rep Strict Press
1 Rep Deadlift
Find your one rep max and add the weight to get your CrossFit Total!!!

Please take a look at our schedule for the Easter weekend

Friday, 11 April 2014

April 12, 2014


Strength:
Turkish Get Ups
3-3-3-3

WOD:
"Nancy"
5 Rounds
400 Meter Run
15 Overhead Squats

Yes expect running with the nice weather!!!