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First Post for WOD

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Nicole’s Story

  I first attempted CrossFit in 2009, but only on an on again, off again basis. I was terrified of the larger classes, and had so much anxiety that just signing up for a class was daunting.   I'd try to pack my fridge with primal friendly food, but most evenings I'd
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Monday 122313

Strength: 1 RM Front Squat WOD "Satan's Whiskers"  3RFT:  10 C2B  10 Front Squats, 165/115  10 Burpees
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Sunday 122213

WOD Teams of Two: For Time: 2k Row (alternate every 500m) 50 Burpees 100 Med-ball Cleans 50 Burpees 2k Row (alternate every 500m)
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Saturday 122113

WOD: For Time: 160 Double Unders 80 Air Squats 40 Hand Release Push-ups 120 Double Unders 60 Air Squats 30 Hand Release Push-ups 80 Double Unders 40 Air squats 20 HR Push ups
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Tuesday 121713

WOD "Isabel" For Time: 30 Snatches (135/95)   Fitness 10 minute EMOM: Pull-up work   Sport 10 minute AMRAP 10 unbroken Chest to Bar pull-ups   25 Days of Christmas 2 minute AMRAP 10 Front Squats (45/35) 10 Push Press (45/35)  
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Monday 121613

WOD  12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups   Fitness 7 minute EMOM: 2 Back Squats @80% 1RM   Sport Snatch Ladder 7 minute EMOM:  Power Snatch + Squat Snatch + OHS (Optional Work) Clean and Jerk Complex Work up to a he
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Sunday 121513

The Hopper is back for this Sunday! The WOD will be constructed by randomly picking movements from the hopper. Your coach will then put together the workout. Each class will have a different WOD. Come join Coach Dave this Sunday and see what the Hopper has in store for you!  
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Saturday 121413

Sport and Fitness   WOD For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters (75/55) 75 Hang Power Snatches (75/55) Row 1500m (switch every 250m)  
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Friday 121313

WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (255/175) Burpee Box Jump (24/20) 15 minute time cap   Fitness 5 minute EMOM 50 Single Unders   Sport 5 minute AMRAP: 30 unbroken Double Unders   25 Days of Christmas Max Effort Pull-up bar hang *Both hands must be on
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