WOD THURSDAY 10/13/16

13 Oct

WOD THURSDAY 10/13/16

Skill / Strength

Rotate different stations every Min.

10- Toes 2 Bar
20- Med Ball Russian Twist
10- GHD Sit-Up
20- Ab Mat Sit-Up

5 Rounds (20:00 Min)

WOD:

1- Min Row (Calories)
1- Min Burpee
1- Min Bike (Calories)
1- Min KB Swing 50/40
1-Min Wall Ball Shot. 20/14

Rest 1:00 before restarting each round
Start at any station

3- rounds

Total for score

WOD TUESDAY 8/16/16

16 Aug

Tuesday august 16,192014

Skill /Strength

Seated Shoulder Press
10-7-5-5-3-3

20:00

WOD:

25- Double Unders
10- HSPU
25- Double Unders
20- Pull Up

10- RFT.

* athlete may choose to opt out after 20 minutes. And score themselves on rounds and reps completed. Or complete the work out and scored for finish time.

WOD MONDAY 4/4/16

04 Apr

em>Monday April 4,192014

Now that the “Open season” has come to an end, I want to express to each and every one of you how proud I am to have been part of your accomplishments. There were many personal records, and 1st’s for many of us. We grew as a team, and supported each other on Friday nights.
We are doing analytics, and will soon be able to undeniably quantify that we are hands down the “fittest gym in Marysville”. Based on the 5 workouts we performed in the “Open”. This only happens when you combine correct, progressive, periodized programming with athletes who trust in it. Look for those to be posted soon. Even though this is considered the “Off Season” for the sport of CrossFit, many of us will choose to continue to compete in various competitions this Spring and Summer. Please keep your Coaches informed if you are planning on doing so. We have our radar on a few upcoming competitions and would encourage anyone that desires to compete, do so as a community. Now Its time to GET STRONG!

Skill / Strength

Thruster Complex.(Out of the rack)

3-Front Squat into 1-Thruster (press out)

5-Sets..AHAP

20-Min

WOD:

“Heavy Fran”

Thrusters RX-anything 95/65 or heavier
Pull-Up RX=anything Kipping or more difficult..

21/15/9 Reps for time

*Each Athlete chooses their own (with coaches help) level of difficulty
The choices of each athlete will be proudly noted on today’s whiteboard results..

But you only have 10:00 Min to Finish..