Results For Category: "WOD"

12p only 12/24. Closed 12/25 and 12/26. Regular Hours 12/27. 12p only 12/31. Open 10a-2p 1/1/13, for new year’s WOD TBA shortly.

Windmill- 5,5,5 Then AMRAP in 12 Minutes of: 4- 360 degree rotational pushups (2L/2R) 6- 25# Weighted box jump 24/20″ (Step Down from box) 8-…

“IsaGrace” 135/95# 30 Reps, Snatch 30 Reps, Clean and Jerk For Time Then Accumulate 5 minutes: 20/10k Weighted plank hold For total time

5 Rounds for time: 10 Wall Climbs 50yd Burpee Broad Jump

5 Rounds for max reps: Bodyweight Bench Press Bodyweight Back Squat

1. Pick a skill you are close to getting/Need to improve: CrossFit Renaissances,HSPU,Double Unders. Do Skill WOD posted at the gym. 2. Press 5,5,5,5,5 3….

“Tillman”

7 Rounds for Time of:

7 Deadlifts 315lbs

I Full Gasser

15 Pull-ups

rest 45 sec Between Rounds

“Nate” AMRAP in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

50yd Zercher Walk- 5 Attempts

Then

20,15,10,5 reps for time of:

Wall Ball
Strict Pullups

Foundational movements class Saturday 12/1 Cancelled.