5:30 Class: Monday’s WOD.
Other Classes:
Choose a Crossfit Quarter Finals WOD from the main site.
Monday, April 12, 2021
AMRAP 18 minutes:
- 1/ 2/3 Hang Squat Clean
- 3/6 /9 Wallball Sit-Ups
- 5/10/15 Double-Unders
Derek Disbro / Uncategorized, WODs / 0
Saturday wod
Card Game:
Hearts: Toe touches
Diamonds: Calories on rower
Spades: mule kicks on wall
Clubs: OH walking lunges
Black Joker: bear crawl to dog waste station and shuffle back
Red Joker: wall ball leap frog throw, 200m
Friday, April 2, 2021
Happy Birthday Laurie!!
Filthy Fun 50 Friday!
- 50 Box Jumps (20″/24″)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (35lbs./52lbs.)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (35lbs./45lbs.)
- 50 Back Extensions
- 50 Wall Ball Shots (14lbs./20lbs.)
- 50 Burpees
- 50 Double-Unders
Athletes may substitute 3 of the movements with ones of their own choosing.
Derek Disbro / Fun Friday! / 0
Thursday, April 1, 2021
AMRAP 21 Minutes
- 400m Run
- 40 second handstand hold
- 4 Bench Press
Derek Disbro / WODs / 0
Thursday, April 1, 2021
For Time:
- 1000m Run
- 100 Thrusters
- 10 Wall Walks
- 1 Legless Rope Climb
Derek Disbro / WODs / 0
March 31, 2021
Weight Vest Wednesday
For Time:
- 20 Ring Dips
- 20 Box Jumps
- 40 Step-Ups (L=1, R=2)
- 40 Pull-Ups
- 80 Jumping Jacks
- 80 Flutter Kicks (L/R=1)
Tuesday, March 30, 2021
7 Rounds of 3 minutes:
- 21 Air Squat
- 14 Calorie Row
- 7 Deadlift
Monday, March 29, 2021
10!
- Hang Power Clean (Descending)
- Toes-to-Bar (Ascending)
- 6 Wallball Sit-Ups after each round.
Saturday wod
Tabata 20:20
Partner jump over burpees
KB swings
Box jump overs
air squats
Jack Knife sit ups