Monday, October 20, 2014

Monday's WOD

A) 1 min max double unders
B) "Bumper Fun"
4 RFT
10 Bumper Cleans (45/25)
10 Overhead Sit-ups
10 Decline Push-ups
10 Overhead Lunges
200m Run w/bumper
C) Stretch shoulders

Friday, October 17, 2014

Friday's WOD -- CrossFit Total

CrossFit Total
1 Rep Max of the Following:
Back Squat
Shoulder Press
Deadlift

Click here to learn about the CrossFit Total


Thursday, October 16, 2014

Thursday's WOD


A) 4 x 200m Run on the 2 minutes
B) 8 min AMRAP
20 Double Unders
10 Box Jumps
C) 3 Resistance Sprints

Wednesday, October 15, 2014

Wednesday's WOD


A) Clean & Jerk 1 RM -- 25 min cap
B) Row 1K

Tuesday, October 14, 2014

Tuesday's WOD

A) Double Under Practice
B) 1 min max Double Unders
C) For Time
200m Run
20 HSPU (Plate Def)
20 KB Swings (1.5/1.0) (2.0/1.5)
400m Run
15 HSPU
15 KB Swings
800m Run
10 HSPU
10 KB Swings
C) Med Ball Complex

Monday, October 13, 2014

Monday's WOD

Our team at the 2014 Ragnar Trail Relay @ Vail Lake: Brian, Jim, Kelly, Bunny, Mark, Jack, Angie & Dale
A) Overhead Squat 5-3-3-1-1-1
B) 8 Rounds for Reps
20 sec Air Squats
10 sec rest
20 sec Toes-to-bar
10 sec rest
C) 50 Supermans