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WOD'S ARCHIVE

  • 25, Wednesday July 2012

    By Jeff | In CrossFit, WOD | on July 24, 2012

    16m AMRAP: Partner Row for Distance 1 Partner Rows at a time, other must maintain a dead hang from the pullup bar while partner works.  Scale with dumbbell holds.  5 Burpees each every time partner drops, then switch.

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  • CFE – Tuesday 7-24-12

    By Front Desk | In WOD | on July 23, 2012

    4rds 1min on/ 30 sec. off Russian KB Swings (24/16) Goblet SQ (24/16) KB Cleans (24/16) KB Shoulder Press (alternate each round) 3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 25 x 25m on 0:45, hold splits […]

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  • 24, Tuesday July 2012

    By Jeff | In CrossFit, WOD | on July 23, 2012

    Front Squat: 4-4-4-4-4-4   Cashout: 2 Max Rep Sets Decline Ring Pushups

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  • CFE – Monday 7-23-12

    By Front Desk | In WOD | on July 23, 2012

      Muscle up Skill Work for 12 min. 5 x 1min.  of Deadlift Hold @ 50% of DL For Time 15 Hand Release Push- ups 20 Wall balls (20/14) 25 Rolling Box Jumps (24/20) 30 Ring Pull-ups Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 25 x 25m on 0:45, hold splits within […]

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  • 23, Monday July 2012

    By Jeff | In CrossFit, WOD | on July 22, 2012

    “Eva” 5 rounds for time: 800m Run 30 Kettlebell Swings (32kg/24kg) 30 Pullups   45m Cap 

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  • 22, Sunday July 2012

    By Jeff | In CrossFit, WOD | on July 21, 2012

    Attempt a max 20 rep back squat Then, 50 Back Squat at 155/115 *10 Burpee Penalty after for every time you rack the weight   Coming this week: Monday – Eva Tuesday – Front Squat 4-4-4-4-4-4, Ring Pushups Wednesday – 16m Partner AMRAP, Row for max distance, non rowing partner must maintain a dead hang […]

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  • 21, Saturday July 2012

    By Jeff | In CrossFit, WOD | on July 20, 2012

    Shoulder Press: 5-5-5-5-5 Push Jerk: 5-5-5-5-5

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  • CFE – Friday 7-20-12

    By Front Desk | In WOD | on July 19, 2012

    Each class will be making up their own WOD based of this criteria: What movements we’ve done this week What time domains we’ve done this week What type of WOD will it be: Gymnastic, Weightlifting, Met Con Be thinking of your favorite movement. It can be for Rounds, Time, or Reps ENDURANCE WOD: 3+ Hours […]

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  • 20, Friday July 2012

    By Jeff | In CrossFit, WOD | on July 19, 2012

    For time: Run 800m Row 1000m Run 400m Row 500m Run 200m Row 250m Run 100m Row 100m

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  • CFE – Thursday 7-19-12

    By Front Desk | In WOD | on July 18, 2012

    FOR TIME: Row 500m 50 sit ups 40 double unders 30 mt. climbers 20 Box Jumps (30/24) 10 Chopper Raises (45/25) Row 500 Target Time: 10-12m   Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 8 x 20:10, use pool or open water Bike (THU): 8 x 20:10, if possible use stationary bike […]

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