WOD: 11/14/18
Overhead Squat 12-12-10-10-8-8 reps
21-15-9 reps for time of:
Overhead squats, 135/95-lbs.
Box jumps, high
WOD: 11/13/18
5 Rounds for time of:
50 Double-unders
15 Hang Power Snatch, 75/55-lbs.
Rest 5 minutes
5 Rounds for time of:
50 Double-unders
15 Hang Power Cleans, 95/65-lbs.
All Classes will run as normally scheduled.
WOD: 11/12/18
Wade
For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
WOD: 11/11/18
"Bulger"
Ten rounds for time of:
Run 200 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups
WOD: 11/10/18
Choose two WODs, they will be completed separately with rest in between:
All images taken from Google Images
WOD: 11/09/18
Hang power snatch
2-2-2-2-2-2-2 reps
Karen
For time:
150 wall-ball shots
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target
A beautifully captured Wall-ball
WOD: 11/08/18
4 Rounds for time of:
200m Dumbbell Farmer's Carry, 50's/35's
20 Push-ups, hand-release
20 Ring Rows
My Favorite CrossFit Podcasts
Podcasts are an awesome way to pass the time while driving to work, distract yourself while completing mundane tasks, or to entertain yourself! Here is a list of the CrossFit podcasts I have been listening to lately. All of these podcasts are free to listen to and download on the Podcast app.
Icon Athlete
Froning and Friends
Brute Strength
Active Life
WOD: 11/07/18
Hang power clean 2-2-2-2-2-2-2 reps
Complete as many rounds as possible in 12 minutes of:
7 box jumps, high
14 kettlebell swings, 70/53-lbs.
Don’t forget about New Member Thursdays.
If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, bring them to any Thursday class for FREE!
5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.
The more the merrier!!!!!
WOD: 11/06/18
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95/65 lb.
Max-calorie row in 60 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
More Reps!!!!
WOD: 11/05/18
Sumo Deadlift 12-12-10-10-8-8 reps
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell
Men: 75-lb. SDHP
Women: 55-lb. SDHP
