• Wednesday May 8th 2013

    By paul
    In May 7, 2013
    On WODs
    WOD   WOD Prep… 3 Min skip rope 3 Min ladder drills 5 Min Mobility and stretches Split Jerk skill work A. Max effort split jerk cluster 1.1.1 – The period represents a 10 sec. pause (rack the weight) – Build to the heaviest set B. 4 Sets of: 10 – 12 Ring dips 10 – 12 DB press – Build in weight for the DB press and add...
  • Tuesday May 7th 2013

    By paul
    In May 6, 2013
    On WODs
    WOD A. 3 Rounds (not for time) 10 Box jumps (Start low and build up in height) 15 KB Snatches 20 Double unders 3  Max broad jump (3 attempts) B. For time: 21-15-9 reps Dead-lift (275/195) Burpee over bar C. 3 – 5 sets of: 100′ reverse sled drag (heavy as possible) – rest 1-2 mins PumpFit Intro… 5 Rounds :30 sec. Skip rope :30 sec. Mtn. Climbers :30...
  • Monday May 6th 2013

    By paul
    In May 5, 2013
    On WODs
    WOD Prep… 3 sets 300 Meter row 15 Wall ball 10 PVC pass throughs 30 sec. hip mobility A. Back squat 5 X 5 @ 85%, rest 2-3 mins B. 5 Sets Max height 3 rep box jump – Build up in height over the course of the five sets C. 10 Rounds for time: 3 Clean and jerk (155/110) 1 Round of “Cindy” 5 Pull-up 10 Push-up 15...
  • Saturday May 4th 2013

    By paul
    In May 3, 2013
    On WODs
    WOD (Crossfit Team WOD) A. Burpee “Roxanne” B. In teams of four complete the following: 250 Double unders 100 Meter buddy carry (each) 200 Kettle-bell swing (53/35) 100 Meter buddy carry (each) 150 Push-up w/ feet on plate 100 Meter buddy carry (each) 100 Toes to bar 100 Meter buddy carry (each) – With one person working at a time PumpFit (7:00 am) Intro… 5 Rounds 100 Singles +...
  • Friday May 3rd 2013

    By paul
    In May 2, 2013
    On WODs
    WOD Prep… 3 Sets (not for time) 200 Meter run 10 PVC pass throughs 1 Turkish get-up (each side) 3-5 Muscle ups or 7 pull-up (strict) A. Sumo Dead-lift @ 55-60% X 4 reps X 8 sets – rest :60 sec B. Bench press @ 60-65% X 5 reps X 8 sets -rest :60 sec C. In teams of two, with one person working at a time… 2 Rounds 2...
  • Thursday May 2nd 2013

    By paul
    In May 1, 2013
    On WODs
      WOD “1st Of The Month Painstorm” For time: 21-15-9 reps of Thruster (95/65) Burpee Power snatch (115/95) Pull-up Dead-lift (185/135) Pistol – 400 Meter run after each round Endurance Session (6:00 am) A. 5 x 500 Meter row, rest 2 min B. 4 x 400 Meter run, rest 2 min C. 3 x 1:00 min max calories ont he Airdyne Barbell Club (7:00 am) A. 1 Snatch +...
  • Wednesday May 1st 2013

    By paul
    In April 30, 2013
    On WODs
      WOD Prep… 400 Meter run 4 rounds 5-10 Pull-up (dead hang) – rest 1 min 5 min banded mobility A. Build to a 3 rep max bench press – rest 2-3 mins between heavy efforts B. Push press 3 X 3 – increase across the three sets – rest 2 min between sets C. For time: 20 Handstand push-up 5 Rope climbs 30 Double unders 3 Rope climbs...

Ready to get started?

Visit our gym today, talk to a coach, try a free class & change your life!

Brands We Support