Posts in: (WOD) Work Out of The Day

Pull up, Push up, Get up

Posted by: Najla

Warm up: 4x 25 Jumping pull ups 25 sit ups 400 M run …it feels kind of like a “Your Workout is My Warm Up” kind of day. Skill Practice: The Kipping Pull Up (Full range of motion, hollow out, chest leads, grips/chalk…take care of your hands) WOD: 100 Pull ups..for time Every minute on the [...]
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Get Those Elbows UP!

Posted by: Luke

Warm Up: 5 Rounds 10 Shoulder Press/ 100 Jump Rope  S-T-R-E-T-C-H Work:  Front Squat Ladder With a continuous running clock do 1 Front Squat in the first minute, 2 in the second minute, 3 in the third and so on until you are unable to complete the required reps in that minute. Share the knowledge: Tweet
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"Got Snatch"

Posted by: Luke

3 hang snatch 5 lateral bar jumps 10x rounds How’s your snatch? Do you even have one? Is it good? No pun intended, a snatch is one of the most complex Olympic lifts we will do. Training this lift starts today at C.F.S. Here are a few words of wisdom from “The Oly lifting Coach of CrossFit” [...]
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"Michael" meet "JT" Veteran's Day Hero WOD

Posted by: administrator

Warm up: 1 Round of “Michael” 800 meter run 50 back extension/50 sit ups Skill Practice:  Handstands Work:  “JT” 21-15-9 Handstand Push Ups Ring Dips Push Ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005   Feel like a Hero today! Share [...]
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"Back to Bizz"

Posted by: Luke

Warm up 500 jump ropes or 5 min 5x honest push ups 2x burpees 5x laps “Lynne” Max rep body weight bench press Max rep pull up 5x rounds Total score= Total reps Share the knowledge: Tweet
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"Jackie" progression

Posted by: Luke

“Jackie” finals are here this Saturday from 8-11am. If you did not make the preliminary come anyway and we will put you in a heat. We will have all heats posted by Friday night. Plan on coming 20 minutes before your heat starts and stay as long as you want. We will have coffee and [...]
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