Workout of the Day
Thursday 02.19.15
Skill/Strength/Buy-in: Double Under practice WOD: C. Warner Special w/ a Twist (16min cap) 1000 Single Unders Any time you miss, perform 5 Push-ups. At the top of every minute, 3 Thrusters (beginners 3 WBS). HAPPY WODDING!!
Wednesday 02.18.15
Skill/Strength/Buy-in: Hang Squat Clean practice WOD: 50 Ball Slams 40 Sit-ups 30 KBS 20 Box Jumps 100 Double unders 20 Box Jumps 30 Goblet Squats 40 Sit-ups 50 WBS HAPPY WODDING!
Tuesday 02.17.15
Due to inclement weather, 0530 class has been cancelled. Please stay tuned to the FB page for updates on remaining classes. Stay safe!! Skill/Strength/But-in: Press complex 5 x 1+2+3(press, push press, push jerk) Team/ Partner WOD: 5 RFT 25 Shoulder to Overhead 95/65...
Monday 02.16.15
Skill/Strength/Buy-in: Pistol practice WOD: 5 Rounds of Mary 5 HSPU 10 Alternating Pistols 15 Pull-ups HAPPY WODDING!!
Friday 02.13.15
Skill/Strength/Buy-in: TBD WOD: William Blake Marston died during a Navy Seal training exercise on Saturday, January 10th, at the age of 31. He was a member of CrossFit Rife. “Marston” 20 min AMRAP 1 Deadlift 405/285 10 Toes 2 bar 15 Barbell facing Burpees
Thursday 02.12.15
Skill/Strength/Buy-in: OHS, build to heavy singles WOD: Row 1000 Meters 20 Handstand Push-Ups 30 Overhead Squat 115/83 40 Pull-Ups 50 Double-Unders HAPPY WODDING!!
Wednesday 02.11.15
Skill/Strength/Buy-in: Build to heavy Squat Clean Thruster, plus 2 more Thrusters WOD: FGB style intervals 4 rounds (1 minute rest between rounds) Kipping Jumping Pull-ups Hang Squat Cleans 95/65 Overhead Lunges 45/25 Push Press 95/65 HAPPY WODDING!!
Tuesday 02.10.15
Skill/Strength/Buy-in: EMOM 9 Top :30 6 burpees Bottom :30 6 kbs WOD: 3 RFT 20 WBS 20 T2B HAPPY WODDING!!
Monday 02.09.15
Skill/Strength/Buy-in: 5x5 Weighted Good Mornings WOD: Almost Garrett 3 RFT 75 Squats 25 HSPU 25 Pull-ups HAPPY WODDING!!
Friday 02.06.15
Skill/Strength/Buy-in: EMOM 5 5 Deadlift @ 75% Partnered WOD: AMRAP 15 50 WBS 50 Alternating Box Jumps 50 Wall ball Sit-ups HAPPY WODDING!!