Wednesday
For part of your warm up RUN 400m WOD 15-12-9 rep rounds of: Power cleans 135/95lb Over the bar burpees For part of your cool down Run to Gary ave. Post scores to WODHOPPER……
For part of your warm up RUN 400m WOD 15-12-9 rep rounds of: Power cleans 135/95lb Over the bar burpees For part of your cool down Run to Gary ave. Post scores to WODHOPPER……
There is NO CrossFit Kids tonight, so there will be a regular 4pm class. MAX EFFORT Jerk 3,3,2,2,1,1, (70,75,80,80,85,90% of your 1 rep max) WOD Complete as many rounds as possible in 5 minutes of: 275/190-lb. deadlifts, 3 reps 115/80-lb. push presses, 7 reps Post rounds completed to WODHOPPER
***ATTENTION WE WILL BE CLOSED FOR EVENING CLASSES ON GOOD FRIDAY**** MAX EFFORT Back Squat 3,3,3,3,3+ WOD AMRAP in 15 minutes of: 3 wall climbs 6 Box jumps 9 toes to bar Post rounds and fractions of rounds to WODHOPPER!!!
Open Gym from 9:30am until Noon! Come in and make up a WOD you missed, Cheer on those who are still doing 15.5! WOD For time: 100 burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Post time to WODHOPPER!!
If you do not already know our very own Kathy McNulty is sitting in a good position to advance in the competition!! So if you see her around the gym, wish her luck and stick around to motivate her in the workout. Go get it McNulty!! WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men
Friday Open WOD 15.5! Read More »
CrossFit Kids at 4:15 today regular classes will resume at 5! MOBILITY I am predicting thrusters starting light and ascending to heavy and some form of burpees for the Open 15.5 Keep in mind we have also not done any box jumps or rowing this open, so those are possibilities as well. WOD 2
WOD AMRAP in 20 minutes of: 50 meter sprint 4 muscle ups If you are unable to perform a muscle up, use the lower rings on the pull up bar for a sub. Or perform 4 pull ups for every muscle up, and 4 dips for every muscle up. If you are using
CrossFit Kids at 4:15 today! Regular classes will resume at 5. WOD 5 rounds for time of: 45/30lb overhead walking lunges, 30 steps (with a bumper or dumbbell) 30 sit ups 30 Hug the Bumper* *With a 45lb bumper on the ground lay on your stomach with your head towards the bumper. Grab
For time: 55/40-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 55/40-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 55/40-lb. dumbbell snatches, 30 reps 15-foot rope climbs, 3 ascents 55/40-lb. dumbbell snatches, 20 reps 15-foot rope climbs, 2 ascents 55/40-lb. dumbbell snatches, 10 reps 15-foot rope climb, 1 ascent If you
Open Gym From 9:30am until Noon! Come to cheer others on in Open WOD 15.4! Come do a WOD, Mobility, work on some skills.