WOD

Future WOD’s

All future WOD’s are now emailed out to members but feel free to look through the last year’s programming to see how we do things here.

03232013

Hammer

Five rounds for time of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round

03222013

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

03212013

Strength: back squat 5×5 @75%

WOD: 5 rounds for time

5 handstand wall climbs (walk your feet up the wall as far as you can)
7 Toes to Bar
9 Box Jumps

03202013

Strength: Floor Press 5×5

WOD:

2K row or 1 mile run for time

Mobility: Retest Squat and introduce Thoracic Mobility

03192013

Strength: Deadlift 5×5 @75%

Skill: double Unders 10 min

WOD:

5 rounds for time

20 reps of each

Air Squat
Pull Up
Push Up
Box Jump

03182013

Strength: Thruster 1 RM

WOD: “Amanda”

9,7,5 reps for time

Muscle Ups

Snatches 135/95

 

03172013

Rest

03162013

Mystery Hero WOD