WOD – May 13, 2017

Work Out of the Day


 

Make up a workout you missed this week

 

or

 

2017 Regional Team Event 3

In teams of 2, for time:
20/15-cal. AirBike (each)
50 synchro wall-ball shots
20 synchro bar muscle-ups
20/15-cal. row (each)

Post times to beyond the whiteboard.

WOD – May 12, 2017

Our new olympic lifting class is today at 330pm and Saturday morning at 8am!

Work Out of the Day


Overhead Squat 5-5-5-5-5

then,

“Jeremy”

21-15-9 reps for time of:

overhead squat, 95/65lb

burpees

Post loads and time to beyond the whiteboard.

WOD – May 11, 2017

Work Out of the Day


500m row for time

then,

Muscle Up Practice 

then,

As many reps as possible in 10 minutes of:

50/40 calorie row

40 toes to bar

30/20 calorie bike

20 ring muscle ups

Post time and reps completed to beyond the whiteboard.

WOD – May 10, 2017

Work Out of the Day


For time:

800m run
70 deadlifts, 155/105lb
600m run
50 hang power cleans, 155/105lb
400m run
30 front squats, 155/105lb
200m run
10 squat cleans, 155/105lb

Post time to beyond the whiteboard.

WOD – May 9, 2017

Work Out of the Day


 

“Lynne”

5 rounds for max reps of:

Bench Press, BW/70%BW

Pullups

*rest as needed between rounds, but pullups go immediately after presses

then,

100 pushups in as few sets as possible

Post scores to beyond the whiteboard.

WOD – May 8, 2017

CrossFit 101 starts today at 5am, noon, and 630pm!  

Work Out of the Day


Back Squat 5-5-5-5-5

then,

For time:
100 Double Unders
50 Air Squats
25 kb swings, 70/53lb
— then —
2 rounds of:
60 Double Unders
30 Air Squats
15 kb swing, 70/53lbs
— then —
3 rounds of:
40 Double Unders
20 Air Squats
10 kb swing, 70/53lbs

WOD – May 6, 2017

We have our olympic weightlifting class today at 8am and open gym from 9am to noon!

Work Out of the Day


Make Up a Workout You Missed This Week

 

or

 

170409 Mainsite WOD

30-20-10 reps for time of:
dumbbell thrusters, 35/25lb
toes-to-bars

Post time to beyond the whiteboard.

WOD – May 4, 2017

Work Out of the Day


1 minute max rep heavy tire flips

then,

For time:

30/24 calorie row

20 chest to bar pullups

10 heavy tire flips

5 rope climbs

10 heavy tire flips

20 chest to bar pullups

30/24 calorie row

Post times to beyond the whiteboard.

WOD – May 3, 2017

Work Out of the Day


2 rounds for time of:

400m run

40 wallballs, 20/14lb

Rest 2 minutes

300m run

30 box jumps, 24/20″

Rest 1 minute

200m run

20 kb swings, 53/35lb

Rest 30 seconds

Post time to beyond the whiteboard.