WOD 2015

Tuesday – 151222

SWOD Handstand Push Up Progression WOD 12 min AMRAP of: 3 Cleans (155/105) 3 Handstand Push Ups 4 Cleans (155/105) 6 Handstand Push Ups 5

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Saturday – 151219

9am & 10am WOD “Hamburguesa” For time: 5 Pull Ups 10 Push Ups 15 Squats 200m Run 21 KB Swings (55/35) 12 Pull Ups 400m

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Friday – 151218

SWOD EMOM for 7 min: 1 Power Snatch + 3 Overhead Squat – increase weight each set; if you miss, go down 10 #s and

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Schedule Update – 151215

NOON CLASS CANCELLED TODAY. CROSSFIT KIDS CANCELLED TODAY. As of now, evening classes are still on.  Keep updated here, on Facebook, and on ZenPlanner.

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Tuesday – 151215

SWOD 15 min to work up to a heavy 7 rep Overhead Press Note: Increase 5 lbs from last heavy 7 rep Overhead Press. Compare

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Thursday – 151210

SWOD Handstand Walk Progression WOD For time (17 min cap): 800m Sandbag Carry 50 Sandbag Box Step Overs 20 Burpee Sandbag Toss DEMO Coach @robertgarcia2014

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Tuesday – 151208

SWOD 3 X 1 Torokhity Snatch Complex   – 1 Snatch + 1 Snatch Balance + 1 Overhead Squat WOD “Fran” 21-15-9 of: Thrusters (95/65)

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Monday – 151207

SWOD 12 min to work up to a heavy 3 rep Overhead Press Note: Increase 5 lbs from last heavy 3 rep Overhead Press. Compare

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Saturday – 151205

9am WOD 3 Rounds for reps of: 1 min Burpees 1 min Power Snatch (75/55) 1 min Box Jump (24″/20″) 1 min Thruster (75/55) 1

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Monday – 151130

SWOD 3 Stage Muscle Up Progression WOD 15 min AMRAP of: 3 Muscle Up 5 Snatch (95/65) 7 Overhead Squat (95/65) 9 Handstand Push Up

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Saturday – 151128

9am WOD For time (35 min cap): 15 Alternating KB Snatch (55/35) 30 Toes to Bar 30 Box Jump (24″/20″) 15 Muscle Up 30 Alternating KB

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Friday – 151127

SWOD 15 min to work up to a heavy 5 rep Overhead Press Note: Increase 5 lbs from last heavy 5 rep Overhead Press. WOD 

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Monday – 151123

SWOD Handstand Push Up WOD For total reps: Tabata Deadlift (155/105) rest 1 min Tabata Clean (155/105) rest 1 min Tabata Thruster (155/105) Note: *A

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Thursday – 151119

SWOD Every 90 sec for 5 rounds: 3 Position Clean (Floor, Knee, Power) + 1 Push Press Note: Increase weight each round.  If you fail,

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