Squat Sprints.

Wednesday, 16 October 2013 by

4 rounds of the following 3 minute cycle. 1st Minute – 7x Backsquats @ 70% 2nd Minute – Sprint 200m @ 90% 3rd Minute – Rest This one is a short burner, use weight that will let you go unbroken. Keep intensity high. Link to this post!

Tagged under: ,

December 2011 CrossFit WODs

Tuesday, 06 December 2011 by

December 28 – Snatch Balance – 1 rep Max Weight – THEN 5 RNDS 9 Deadlifts 135/95 6 Hang Power Snatch 135/95 3 Overhead Squats 135/95 December 27 800 M Run 30 Power Cleans 135/95 400 M Run 20 Power Cleans 200 M Run 10 Power Cleans December 24 – 12 Days of Christmas 1

Thanksgiving Holiday WODs

Tuesday, 22 November 2011 by

We will have one class on Thanksgiving from 8 am- 9:30 am! Here are some fun WOD’s to do whilst we are closed for the Holiday on November 25th, 26th and 27th. Invite some friends to the local track or to your garage and have fun!! Don’t forget to warm up properly!! Happy Thanksgiving everyone!!

Tagged under: ,

September 2011 CrossFit WODs

Friday, 02 September 2011 by

September 30 – 4 RNDS 400 M Run 15 Thrusters 95/65 15 Pull Ups September 29 – Deadlift 3-3-3-3-3 -Then 12 Min AMRAP 5 Burpee 10 KBS 53/35 15 Sit Ups September 28 – Back Squat 3-3-3-3-3 -Then 12 Min AMRAP 10 Med Ball Cleans 20/14 10 Push Ups 10 Wall Balls 20/14 September 27

Tagged under: , , , ,

August 2011 CrossFit WODs

Tuesday, 02 August 2011 by

 August 31– complete in any order: 100 Pull Ups 100 KBS 53/35 100 Dbl Unders 100 OHS 95/65 August 30 – Jackie – Then 7 Min AMRAP 3 Power Cleans 135/95 6 Front Squats 135/95 9 Deadlifts 135/95 August 29 500 M Run 10 Burpees 400 M Run 20 Burpees 250 M Run 30 Burpees

Tagged under: , , , , , ,

July 2011 CrossFit WODs

Tuesday, 02 August 2011 by

July 30 – FGB Style Row for Cal Box Jump 24/20 Wall Balls 20/14 KBS 53/35 Sit Ups July 29 – Split Jerk 3-3-3-3-3- Then 7 Min AMRAP 30 Dbl Unders 12 Push Press 95/65 July 28 – 3 RNDS 21 SDHP 75/55 12 Ring Dips 400 M Run July 27 3 RNDS 150 M

TOP