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12 Days of Crossfit WOD 12/24/13

For all of our Workout Junkies on Christmas Eve -Perform like the song goes – 1, 1+2, 1+2+3, etc, etc. -Pick a Dumbbell or KB weight and stick with it for the work-out -Share Deadlift bars 1 Deadlift (275/185#) 2 Bar Muscle-up (Sub C2B pullup) 3 Dumbell/KB Thruster (35/20#) 4 Pistols 5 KB Swings (70/53#) […]

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Monday 12/23/13

Strength: (30:00) Clean 7×2 …1 week away from 1rm If time permits: Front Squat De-load 3×5 @ 40%, 50%, 60% Conditioning: Friggin’ Tabatas – 8 sets of :20/:10, 4 rounds a) Airdyne b) Sledgehammer c) Rower d) Box jumps (20″) Cool Down: break up in sets as needed. Easy pace 25 pushups 25 walking lunges […]

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Friday Hero “Daniel” 12/20/13

Staggered Start For time: 50 Pull-ups 400 meter run or 500m row or 2:00 Airdyne 95 pound Thruster, 21 reps 800 meter run, or 1000m row or 4:00 Airdyne 95 pound Thruster, 21 reps 400 meter run or 500m row or 2:00 Airdyne 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt […]

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Category: WOD
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Thursday 12/19/13

Skill: (30:00 Split Jerk – work up to a heavy Single – Go for a new PR if you feel up to it.   Conditioning: Buy-in  800m Run or Row 800m or 4:00 Airdyne 3 Rounds of: 12 Box Dips 8 Strict Pullups Cash-out – 800m Run or Row 800m or 4:00 Airdyne Tweet

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