Blogs

Wednesday WOD

4 Rds.
3 Snatch 135/95,
9 Cleans 135/95,
15 Pull-ups

Tuesday WOD

Welcome back to Jenny!!! Missed you, Tuesday WOD is dedicated to her return..... 400m. DB Walking Lunges, 35/25..... Maybe hahaha, you better be there Jenny, love you :)

Monday WOD

Power Cleans
5-5-3-3-3-1-1-1-1-1

See video

Saturday WOD

WOD:
50 Push ups
650m Run
50 Sit ups
650m Run
50 Squats
650m Run
50 Pull ups
650m Run

Friday WOD

TGIF:
14.3 is here and let me tell you it is one exciting workout!!!
Brooke, Bill and Victor took center stage last night by setting the standards for the WOD!! We are so proud of them for all there hard work and effort they bring to all of there workouts!! So weather you are apart of the RX club or not, on this 14.3 CrossFit Open Workout let's give it everything we have and push ourselves to the limit for all of our CrossFit competitors :)
14.3,
10 Deadlifts 135/95,
15 Box Jumps,
15 Deadlifts 185/135,
15 Box Jumps,
20 Deadlifts 225/155,
15 Box Jumps,
25 Deadlifts 275/185,

Thursday WOD

Back squats
This is strength work.
Weight according to rep scheme assigned by coach.

Wednesday WOD

Ladder Down:
10<1,
Snatch, 135/95
Pull-ups

Tuesday WOD

WOD:
Run 1 mile
50 KBS Rx@70/53
30 HSPU
Run 1 mile

Monday WOD

Skill: Clean and Jerk review

WOD:
EMOM 10:00
3 Cleans
2 Jerks

Brooke, the girl in this video, is the same one you see in the CrossFit Open wod video demos. She has fantastic movement due to hard work. Natalie Burgener gives her great tips that a lot of us can also use. This video is from a year ago, and she is already a much different lifter.

See video

Saturday WOD

Team WOD:
100m. Sprint,
100 wall Balls,
100 DB Sit-ups,
100 KB Swings,
100 DB Step ups,
100m. Sprint

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