WOD – June 25, 2012

Starting next week there will be metcon wods everyday at 6am and 4pm!

The CrossFit Kids class for 6-12 year olds is now Mondays and Wednesdays at 9:15am!

The 4th of July workout schedule is up!  Check the schedule tab above.

Work Out of the Day

Max effort Pushups

then,

“Fat 15”

5 rounds for time of:

15 knees to elbows

15 box jumps – 30/24″

15 kb swings, 53/35lb

15 pushups (hand release)

Post time to beyond the whiteboard.


June 17, 2012

Rest Day

Make up a workout you missed

or

The November 2011 Painstorm (courtesy of CrossFit NorthEast England):

Five 6-minute rounds with no rest in-between.

At the start of each interval, run 800 meters. Then, in the remaining time, complete As Many Rounds As Possible of:

3 Push Press, 135/95lb
6 Pull-ups
9 Box Jumps

In each round, continue from where you left off in the AMRAP portion.  Post rounds completed to beyond the whiteboard.

WOD – june 15, 2012

The 830pm wod time has been cancelled for the rest of the season!

Work Out of the Day

“UnderTaker”

Every minute on the minute(EMOM) for 10 minutes of:

6 thrusters, 95/65lbs

then,

As many rounds as possible in 10min of:

5 burpees

10 kb swings, 53/35lbs

10yd broad jumps

15 squats

Post rounds completed to beyond the whiteboard.  AMRAP starts immediately after EMOM.  If you don’t complete all thrusters within the minute, they must be done after the EMOM, but before the AMRAP can be started.