(B)
* 2 Minutes at each Station for Max Reps.
* 1 Minute Rest in Between each Station.
* 2 Minute Break in Between each Round.
-Tire Flips
-Weighted Sit ups
-Row (max calories)
-Rope Climbs
*2 Rounds.
Category: WOD
WOD (Wednesday)
Thursday, 11 April 2013 10:41
0 Comments
(A)
Skill Review: Rope Climbs
-Tire Flips
-Weighted Sit ups
-Row (max calories)
-Rope Climbs
*2 Rounds.
-Tire Flips
-Weighted Sit ups
-Row (max calories)
-Rope Climbs
*2 Rounds.
WOD (Tuesday)
Thursday, 11 April 2013 10:33
0 Comments
(A)
Skill Work: Rope Climbs
Skill Work: Rope Climbs
(B)
* Complete a 6 minute AMRAP of:
– 6 Front Squats (135/95)
– 9 Toes to Bar
*2 minute Rest
* Complete a 6 minute AMRAP of:
– 6 Front Squats (135/95)
– 9 Toes to Bar
WOD (Monday)
Tuesday, 09 April 2013 08:11
0 Comments
(A)
Take 20 minutes and build up to a 1 rep max Deadlift.
(B)
“Helen”
- 400M Run
- 21 KB Swings
- 12 Pull-Ups
* 3 Rds For Time.
Congrats to everyone who PR’d today! Great way to start the week!!!
Steven PR’ing with a 405# lift!
Saturday Partner WOD
Saturday, 06 April 2013 12:09
0 Comments
With a partner complete a
20 minute AMRAP:
-50 Mountain Climbers
-40 Dumbbell Push-Press
-30 Ring Rows
-20 Box Jumps
-10 Suicide Sprints
-20 Box Jumps
-30 Ring Rows
-40 Dumbbell Push-Press
-50 Mountain Climbers
Final WOD of the Open is tonight @ 5:00!!! Come to participate or to cheer on your fellow CrossFitters! Post WOD Party to follow with food and drinks!
Make-Up Day (Friday)
Saturday, 06 April 2013 11:50
0 Comments
Make-up a WOD missed in the last cycle.
***Sign your kiddo(s) up for our incredibly awesome Summer Camp Program before it fills up! Contact us to reserve a spot.
WOD (Thursday)
Saturday, 06 April 2013 11:30
0 Comments
(A)
Skill Work: Double Unders
(B)
“Annie”
50, 40, 30, 20, 10
- Double Unders
- Sit-Ups
Congratulations to Allison, Karin, and Ashley on getting their first unassisted pull-ups this week!!! You ladies have been working hard and it shows!
The Whole 30 Challenge starts Monday!
“Nasty Girls” (Wednesday)
Wednesday, 03 April 2013 22:02
0 Comments
(A)
Skill Work: Muscle-Ups, Muscle-Up Transitions, Jumping Muscle-Ups, Hanging Power Cleans
(B)
“Nasty Girls”
- 50 Squats
- 7 Muscle-Ups
- 10 Hanging Power Cleans (135/95)
* 3 Rounds.
Huge props to Kristina on getting her first bar muscle-up this morning!!!! Congrats girlie!
WOD (Tuesday)
Tuesday, 02 April 2013 21:34
0 Comments
(A)
Strict Press
5 x 5
(B)
Complete 3 Rounds, Each For Time, of:
- 800M Run
* Rest 3 Minutes Between Each Round.
Big props to Allison H and Karin on completing yesterday’s pull-up WOD without the use of bands!!! Great job ladies!
WOD-Monday
Monday, 01 April 2013 20:17
0 Comments
WOD
21, 15, 9 of:
– Overhead Squats (95/65)
– Pull-Ups
– Burpees Mark your calendars!!! CrossFit Kids Summer Camp!!!
21, 15, 9 of:
– Overhead Squats (95/65)
– Pull-Ups
– Burpees Mark your calendars!!! CrossFit Kids Summer Camp!!!
WOD (Thursday)
Friday, 29 March 2013 16:13
0 Comments
(A)
Skill Work: Clean & Jerk, Toes-to-Bar
(B)
CrossFit Open WOD 13.4
7 Minute AMRAP of:
- 3 Clean and Jerks (135/95)
- 3 Toes-to-Bar
- 6 Clean and Jerks
- 6 Toes-to-Bar
- 9 Clean and Jerks
- 9 Toes-to-Bar
…Continue adding 3 reps to each with every round until time expires.
***Schedule change for Saturday morning:
We WILL have our regular 9AM CrossFit WOD. Our CrossFit Open WOD 13.4 Event will begin at 10:00! Brunch and mimosas to follow! Come and participate or just hang out and cheer on Team En Fuego!
Dale crushing some Clean and Jerks!
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