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Daily WOD

Daily WOD

4.21.16 WOD

Jody prepares to get some air! *It's "Bring a Friend Day"! If you know anyone that has been interested in trying out CrossFit then bring them along with you to class WOD AMRAP 10 minutes 12 DB or KB Deadlifts (55/35 per hand) 9 DB or KB Front Squat (55/35 per hand) 6 DB or KB Push Jerks (55/35 per hand) Comments: Do you prefer barbells, kettlebells, or dumbbells?
ericoconnor
April 20, 2016
Daily WOD

4.20.16 WOD

Looking good boys! A couple reminders: 1-Powerlifting Class has started and it on Mondays and Wednesdays at 6:30 pm. If you have been wanting to add a little extra strength work to you routine then check this out 2- This Thursday is another Bring a Friend for free day. If anyone is interested in trying out CrossFit then that is the day WOD Event #2 from the 2010 CrossFit Games "Super Helen" Run 1200 meters 63 Swings (53/35) 36 Pull-ups Run 800 meters 42 Swings 24 Pull-ups Run 400 meters 21 Swings 12 Pull-ups
ericoconnor
April 19, 2016
Daily WOD

4.19.16 WOD

Gotta love sled drags! WOD 1- EMOM 10 Minutes Odd- 2 Heavy Thrusters Even- 2 High Box Jumps 2- For time 21-15-9 Thruster (95/65) Box Jump (24/20")
ericoconnor
April 18, 2016
Daily WOD

4.18.16 WOD

Canice running only 100k with only 12k vertical gain. Geez Canice, stop slacking WOD 150 Double Unders 75 Wall Ball Shots (20/14) 50 Burpees 25 Power Snatch (115/75) 10 Bar Muscle Ups Comments: Are any of you running a 1/2 or full marathon this summer?
ericoconnor
April 17, 2016
Daily WOD

Weekend WOD 4.16.16

Great overhead squats this week gang! Workout of the Day In teams of 3: AMRAP 15 minutes: 1. 75 Double-unders* 2. AMRAP Toes to bar 3. AMRAP DB or KB Shoulder to overhead (53/35) *Double-unders are the rabbit, rotate when they finish Comments: Are you going to try Spark class next week?
Doug Zakaras
April 15, 2016
Daily WOD

4.15.16

Ice Man and Goose. Workout of the Day 6 Rounds E.M.O.M. Minute 1: Bike or row for as many calories as possible in 1 minute. Minute 2: Complete 15 Russian kettle-bell swings (70/53)* *Rest the remainder of the minute. Comments:  Are you doing the Mountain Meltdown?
Doug Zakaras
April 14, 2016
Daily WOD

4.14.16

MOVE class kids getting warmed up. Overhead Squat* 3-3-3-3-3 *3 seconds down and 3 second pause at bottom of squat. Comments: Any big summer trips this year?
Doug Zakaras
April 13, 2016
Daily WOD

4.13.16

Andy, looking fast. Workout of the Day 15 minutes: Build to a heavy set of 2 in the power clean Then: 30 power clean (225/155) At the top of every minute, complete 4 bar facing burpees. Comments: Should we do more sprinting?  
Doug Zakaras
April 12, 2016
Daily WOD

4.12.16

Barbells everywhere!   Workout of the Day Kelly 5 Rounds: Run 400m 30 wall ball (20/14) 30 box jump (24/20) Comments: Ready for summer, or eager for more winter?
Doug Zakaras
April 11, 2016
Daily WOD

4.11.16

Tracy moving some weight!   Workout of the day 8 Rounds 1 Deadlift (365/245) 6 burpee to max distance broad jump 100 m sprint *rest :30 between exercises     Comments: Do you know what your vertical jump is?
Doug Zakaras
April 10, 2016