Jan. 17th, 2017 WOD

Posted: January 17, 2017 in Uncategorized
0900 Class Only

30 Min AMRAP:

Teams of 3:

200 meter sprint

12 Power Snatch (95/65#)

12 Wallballs 20/14 10/9

12 T2B

Jan. 16th, 2017 WOD

Posted: January 16, 2017 in Uncategorized
0900 Class Only

15 minutes to establish a one RM back squat

Followed by

Big Clean Complex:

6 Sets of the following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

90 Seconds rest in between each set

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

January 14th, 2017 WOD

Posted: January 14, 2017 in Uncategorized
CrossFit Bear Complex:

5 Rounds (not for time) of

Completing the following sequence 7 times:

·    1 Power Clean;

·    1 Front Squat;

·    1 Push Press (have bar land behind the head, in the back-rack position)

·    1 Back Squat

·    1 Push Press (have bar land in the front rack position)

Once you’ve completed the sequence 7 times consecutively without stopping, drop the bar, add weight, and attempt another sequence of 7. Repeat for a total of 5 rounds.

January 13th, 2017 WOD

Posted: January 13, 2017 in Uncategorized
4 RFT

100m Farmers Carry 70/53lbs

200m Run

8 Strict Press 95/65lbs

15 Ab Mat sit ups

January 12, 2017 WOD

Posted: January 12, 2017 in Uncategorized

18 Min AMRAP

8 T2B

10 Wall Balls

12 KBS 53/35lbs

January 10th, 2017 WOD

Posted: January 10, 2017 in Uncategorized
14 min AMRAP:

3 Front Squats 185/135lbs

6 Pistols

9 Burpee over-the-bar

 

January 9th, 2017 WOD

Posted: January 9, 2017 in Uncategorized
15 min Hand Stand Hold/

Hand Stand Walk Practice

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Sprint Ladder

1 min – 100m

2 min – 200m

4 min – 400m

2 min – 200m

1 min – 100m