Month: December 2013

December 31, 2013

Skill 3 sets of(20min.) 5-muscle-ups 10m Handstand walk 30-D-unders 3min. rest WOD 4 Round for time(8min.) 5-S2OH 10m walk with bar 5-Power cleans 10m walk with bar (Bar weight is 80% of your SP max)

December 30, 2013

Sorry for any inconvenience but we will only have the 7am elements class in the morning today.  Evening classes are regular schedule. Skill 10min. Mobility 1-Snatch+1 OH-squat(25min.) WOD 3min. AMRAP 3-Push-ups 6-Russian KB swings(Heavy) 9-Squats 1min. rest 3min. AMRAP 3-Push-ups 6-Russian KB swings(Heavy) 9-Squats

December 28, 2013

10 am Team WOD and 11 am Welcome to CrossFit Free Session!!!

December 27, 2013

Skill Mobility(10min.) Snatch from position 2(20min. to build to a heavy 1 rep. You should be working on hitting extension and getting under the bar) WOD 10min. EMOM 5-HSPUs 20-Double-unders

December 26, 2013

Skill(20min.) 3 Sets of 2-From sitting position rope climbs 10-T2B 3min. rest WOD “Karen”(9min.) For time 150-Wallballs 14/20”