Monthly Archives: January 2014

WOD on the roof!

Niketown has built a ‘Speedlounge’ on the rooftop of their building and they have invited us over to workout! The Speedlounge is an enclosed, heated, and astroturf covered area, full of CrossFit style toys (including tires)! We’ll be hosting 3… Read more »

Friday 140124

All-levels WOD/Beginner WOD: 20 front squats 135/95, 30 box jumps 24/20, 40 kettlebell swings 24/16, 50 wall ball 20/14 Competition Team WOD: Part A. Split Jerk 4×2 reps, rest 2-3 minutes Part B. 4 sets: Front Rack Walking Lunges, 6… Read more »

Thursday 140123

All-levels WOD/Beginner WOD: Power Amanda 9-7-5 Muscle-ups (chest to bar pull ups + push ups) Power Snatches (135/95 lb.) For Time Competition Team WOD: Part A. 15 minute EMOM: 1 Squat Snatch (build starting from 60% max) Part B. 5… Read more »

Wednesday 140122

All-levels WOD/Beginner WOD: A. back squat 5-5-5-5-5 B. deadlift 1-1-1-1-1 Competition Team WOD: REST DAY. CFE WOD: 4 rounds: 400m run 10 pullups 15 pushups 20 KBS 25 situps 30 walking lunges Let’s see a mannequin do THIS: (More pics… Read more »

Tuesday 140121

All-levels WOD/Beginner WOD: Death by unbroken shoulder to overhead 115/83# (1 unbroken in the first minute, 2 unbroken in the second…so on and so forth until you cannot complete the designated number of reps unbroken in the given minute. Competition… Read more »

Monday 140120

All-levels WOD/Beginner WOD: 100 kettlebell swings 24/16, 80 air squats, 60 burpees, 40 knees to elbows Competition Team WOD: Part A. Back Squat 4-3-2-1-1 reps, rest 2-3 minutes Part B. Bench Press 4-3-2-1-1 reps, rest 2-3 minutes Part C. Row… Read more »

Sunday 140119

All-levels WOD/Beginner WOD: Alternating rounds w/partner: 5 m AMRAP: 2 squat cleans 135/95, 2 minutes rest, 5 m AMRAP: 5 hang power clean 135/95, 2 minutes rest, 5 m AMRAP: 10 deadlift 135/95 Competition Team WOD: Part A. In 12… Read more »

Saturday 140118

All-levels WOD/Beginner WOD: Competition Prep Karen: 150 wall balls for time Competition Team WOD: Part A. In 12 minutes: Work up to a heavy triple front squat. Part B. “Jackie”: 1000 meter row, 50 thrusters (45#), 30 chest to bar… Read more »

Friday 140117

All-levels WOD/Beginner WOD: A. Jerk 3-3-3 B. .357 Magnum: 8 minute AMRAP: 2 jerks @60-75% of A 4 lateral jumps over bar 3 jerks @60-75% of A 6 lateral jumps over bar 4,8; 5,10…  Competition Team WOD: Part A. In… Read more »