Categories ArchivesWOD's

Clean Balls standard

Class times for today and Saturday are the same.  We hope to see all of you then.
WOD: Clean Balls: 4 Rounds
5: Lateral Barbell Burpees 
10: Power Cleans (155/110)
15: Wall Balls (20/14)
Use The Rest Of Class Time To Work On A Skill Move or Weakness. WORK!
Travel/Hotel WOD:
400m Run
50 Air Squats
400m Run
50 Mountain Climbers
200m Run Backwards
100m Sprint
25 Air Squats
200m Run Backwards
100m Sprint
25 [...]

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Slice Like A Ninja standard

WARM-UP: CrossFit Warm-Up
3X10:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat (PVC)
Sit-up
Superman’s
Pull-up
Ring Dips
Weakness
WOD: Slice Like A Ninja: 20 Minute AMRAP
1 Rope Climb
15 Push Press (95#/65#)
15 Back Squat (95#/65#)
50m Farmers Walk (55# KB/40# DB)(35# KB/25# DB)
Cool Down: 50 Reps Abs (Athletes Choice)
TRAVEL/HOTEL WOD: 4 Rounds
100m Sprint
20 Push-UPs
15 Wide Push-Ups
10 Diamond Push-UPs
100m Sprint
20 [...]

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Frick Me? Frack You! standard

Frick and Frack….keep up the AWESOME work! We love having y’all as part of the box. Y’all are CrossFit Machines!!!! Prom, Prom, Prom, Prom….
Warm-Up: Stretch then, 500m Row For Time.
WOD: Frick Me? Frack You!
21-15-9-6-3 of:
Deadlift (225#/155#)
Box Jumps (24″/20″)
400m Run
Feeling Funky? Throw on a 25# Vest 🙂
HOTEL/TRAVEL WOD:
Run 800m Then:
Death By Burpees
Do 1 Burpee the first [...]

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