Big thank you to Bulldog for being a supporter and keeping us protected!

Wednesday
Apr232014

WOD Thursday 140424

SWOD:
Push Press 1RM in 15 Minutes

CWOD:
"Kelly"
5 Rounds For Time (25:00 Cap)
Run 400M
30 Box Jumps (24/20")
30 Wall Ball (20/14lbs to 10')

Notes:
25:00 cap for this one. Gotta keep everything at a nice steady pace. Classic Crossfit workout.

Tuesday
Apr222014

WOD Wednesday 140423

SWOD:
Front Squat 4 sets of 10

CWOD:
"Death by" Power Cleans

Rx'd: 135/95lbs
Level 3: 115/75lbs
Level 2: 95/65lbs
Level 1: 75/55lbs

Notes:
4 working sets of 10 for the front squats. Aim to be above 65% of your 1RM for each.

"Death by" means in the first minute you will perform 1 power clean. In the second minute you will perform 2 power cleans. In the third minute you will perform 3 power cleans. And so on and so forth until you can no longer complete the prescribed amount of reps in the required amount of time.

Choose a weight that allows you to get a minimum of 10 rounds. Gold star is 15+ rounds.

Monday
Apr212014

WOD Tuesday 140422

SWOD/Skill:
Work up to a heavy 2 rep snatch. Then take some weight off and complete 3 more sets of 2with PERFECT form (or as close to it as possible).

CWOD:
For Time:
Row 1000M
30 Burpee Box Jumps (24/20")
30 1-Arm DB or KB Snatches (Heavy)

Notes:
Work up to a heavy double in the snatch and then back down to ensure you're practicing proper technique.

Treat the CWOD similar to Jackie. Although, the DB snatches may throw you off as they are supposed to be HEAVY. Use a DB preferably, however if that's not an option, a KB snatch starting from the ground each rep will suffice. It's 30 total, not 30 per arm.

Sunday
Apr202014

WOD Monday 140421

Regular Hours

SWOD:
Back Squat 3RM

CWOD:
"Cindy"
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Saturday
Apr192014

NO OPEN GYM

NO Open Gym
Enjoy your Easter Weekend!
Regular Hours Monday

Enjoy the weather! Go for a run outside or something.