carrie

  Today Is MANDATORY.    “Coach’s Warm-Up” (Atom’s Birthday WOD)   For Time:   15 Man-Makers (45s/25s) 30 Wall Balls (20/14) 45 Explosive Push-Ups 60 BB Lunges (45/30) 75 Sit-Ups 90 Box Jumps (24/20) 105 D/U’s   *EMOTM Complete 1… Read more »

  For Time:   400m Run 50 Floor Presses (135/95) 400m Run 35 Floor Presses (115/75) 400m Run   *Bars Need To Be Set Up So Athlete Can Easily Strip Down To The Second Set’s Weight. Goal Is To Find… Read more »

  5 Rounds For Time:   10 Ring/Matador Dips 12 Thrusters (95/65) 15 Toes-To-Bar (Sub – 25 ABMAT Sit-Ups)   Be sure to check out http://hope.crossfit.com/ Our gym will be participating in this great cause in June. We will all… Read more »

  “Vivian” (24th Birthday!)   5 Rounds For Time Of:   10 Deadlifts (245/165) 15 Rucksack Squats (80/60) 20 Pull-Ups        

  HLCLV:   1,1,1,1,1,1,1,1,1,1 Of: Snatch Balance   For Completion: 30 Back Squats (225/155) 30 Shoulder Press (135/95)   _________________________________   WOD:   Adding A Rep Each Round, AMRAP In 15 Mins Of:   5 Burpees 5 D/U’s 5 Med… Read more »

  0930 Warrior Program   “Badger”   3 Rounds For Time Of:   30 Squat Cleans (95/65) 30 Pull-Ups 800m Run   __________________________________   Make-Up WOD:   “Breathe”   For Time:   30 SDHP (115/75) 30 Box Jumps (24/20) 25… Read more »

  1,1,1,1,1,1,1,1,1,1 Of:   Deadlift   10 Additional Reps At 75% Of 1RM 10 Additional Reps At 65% Of 1RM 10 Additional Reps At 55% Of 1RM    

  AMRAP In 18 Mins Of:   15 Push-Press/Jerk (115/80) 15 4-Count Flutter Kicks 20 Lateral Bar-Jumps    

  For Time:   1000m Row 7 Rounds Of: 10 Pull-Ups 20 Sit-Ups (No ABMAT) 30 Air Squats   Advanced:  Chest-to-Bar Pull-Ups    

  “Breathe”   For Time:   30 SDHP (115/75) 30 Box Jumps (24/20) 25 SDHP 25 Box Jumps 20 SDHP 20 Box Jumps 15 SDHP 15 Box Jumps 10 SDHP 10 Box Jumps