Daily Workout

April 9, 2013

Wednesday April 10, 2013

Happy Birthday Chelsea! Post Birthday wishes to comments. __ WOD Back Squat 6×3 Then for rounds and reps: 1 minute max effort Box Jumps 24/20″ Rest 1 minute. 3 minute AMRAP of: 7 Deadlifts @ 70% of 1RM 5 Burpees 🙂 3 Muscle-Ups (scale with Bar Muscle-Ups or 6 chest to Bar Pull-Ups) Rest 1 minute. 1 minute max effort […]
April 8, 2013

Tuesday April 9, 2013

Just a reminder that all the 7:00 pm WOD’s are back Monday through Thursday! There is NO Friday 7:00 WOD. WOD Dumbbell Bench Press 5×10 Then three rounds for time: 10 Dumbbell Ground to Overhead 20 Dumbbell Walking Lunges 100 Double-Unders *Choose a Dumbbell weight that is challenging but that you can maintain form and a good pace. Watch “Oly […]
April 7, 2013

Monday April 8, 2013

Alvin working through the Snatches of Open WOD 13.1! __ Happy Birthday Maddie! Post Birthday wishes to comments. __ WOD For time: 115/75 pound Shoulder press, 10 reps 115/75 pound Overhead squat, 15 reps 115/75 pound Push press, 20 reps 115/75 pound Front squat, 25 reps 115/75 pound Push jerk, 30 reps 115/75 pound Back squat, 35 reps
April 5, 2013

Saturday April 6, 2013

Kelila is looking strong throughout her Clean and Jerks on Open WOD 13.4! __ Great job to everyone that participated in the BBQ and the CrossFit Games Open, we had such a fun time! If you need to make up the last Open WOD you can come in today at 9:00am during open gym. __ WOD “Pick Your Poison” This […]