Monthly Archives: November 2013

WOD30NOV2013

By |November 29th, 2013|

"Breaking Bones"3-1 minute rounds with 1 minute rest between at each of the 4 […]

WOD29NOV2013

By |November 28th, 2013|

SSP WEEK #5

STRENGTH: 1 Snatch+ #’s Overhead Squats

(add 5 pounds to 1RM […]

WOD28NOV2013

By |November 27th, 2013|

"My Pet Turkey" Thanksgiving Day WOD at 9am only. Everyone is welcome.
One person works […]

WOD27NOV2013

By |November 26th, 2013|

SSP WEEK #5

STRENGTH: Front Squats

(add 5 pounds to 1RM and base […]

WOD26NOV2013

By |November 25th, 2013|

SSP WEEK #5

STRENGTH: Touch and Go Cleans + 1 Jerk (add 5 pounds to […]

WOD25NOV2013

By |November 24th, 2013|

SSP WEEK#5
STRENGTH: Back Squat (add 5 pounds to your 1RM and do the following […]

WOD23NOV2013

By |November 22nd, 2013|

"Egan Cup 2013" WOD
For total time: 30 min cap

Station 1
21-15-9
Cal Row
Burpee to a plate […]

WOD22NOV2013

By |November 21st, 2013|

"Team Dragon"1 minute if work at each of five stations. Rotate to the next […]

WOD21NOV2013

By |November 20th, 2013|

Week 4-“SSP: STRENGTH, SKILL, POWER
1a) Snatch From Blocks 3,3,3,3,3
1b) Max effort Sotts Press 115/85/65
1c) […]

WOD20NOV2013

By |November 19th, 2013|

Week 4-"SSP: STRENGTH, SKILL, POWER

Shoulder Press: 3×5
Push Press: 3×3
Push / Split Jerk: 3×1

MET-CON: AMRAP10

"Cindy"
Complete […]

WOD19NOV2013

By |November 18th, 2013|

Week 4-"SSP: STRENGTH, SKILL, POWERWarm Up: Team Challenge

MET-CON: "Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 […]

WOD18NOV2013

By |November 17th, 2013|

Week 4-"SSP: STRENGTH, SKILL, POWER1a) Clean From Blocks 3,3,3,3,3
1b) Max effort Barbell Curls 85/55
Met-Con:
"Elizabeth"
21-15-9 […]

WOD16NOV2013

By |November 15th, 2013|

Week 3-"SSP: STRENGTH, SKILL, POWER

CROSSFIT TOTAL:
Back Squat 1,1,1,1,1,1,1
Shoulder Press 1,1,1,1,1,1,1
Deadlift 1,1,1,1,1,1,1

WOD15NOV2013

By |November 14th, 2013|

Week 3-"SSP: STRENGTH, SKILL, POWER

STRENGTH/SKILL: EMOM10

1 Power Snatch, 1 Hang Full Snatch

Met-Con:

"Nancy"

5 rounds for […]

WOD14NOV2013

By |November 13th, 2013|

Skill: Tabata Double Unders
WOD: "Rowling Tournament"

It’s like bowling but with the rower.
Each athlete gets […]