WOD Archive

Jun04

CrossFit i1uvit W.O.D. - 06/05/13

Strength

Deadlift (3-3-3-Max reps-3-3-3)

50%/3, 60%/3, 70%/3, 80%/Max Reps, then back down

julie fouchier toes 2 bar

W.O.D.

8 minute AMRAP

- 300 meter row - 15 Toes-2-Bar

Jun03

CrossFit i1uvit W.O.D. - 06/03/13

"Helen"

3 rounds (for time)

- 400 meter run

- 21 KB swings (1pood/1.5)

- 12 pull-ups

 

Strength (optional)

Walking lunge (165lb / 95lb / 65lb)

   (On the minute for 6 minutes)
Jun03

CrossFit i1uvit W.O.D. - 06/04/13

"50-50-40-40-30-30"

- 50 calorie rowwelcome to the community that has decided that easy will no longer suffice

- 50 DUs (or 150 "singles")

- 40 Shoulder-to-Overheads (115lb/75)

- 40 box jumps (24/20")

- 30 hang cleans (115lbs/75)

- 30 wall balls (20lb / 14lb)

 

         20 minute time cap

 
May31

CrossFit i1uvit - "Open Gym" - 06/01/13

mac van diest muscle up

Open Gym from 10am-12pm

Come makeup one of the W.O.D.'s you missed this week or just practice some techniques or lifts.

May30

CrossFit i1uvit W.O.D. - 05/30/13

Metcon (Time)

 - 200 meter runrunning

     -  1 minute rest

- 150 meter run

     -  30 seconds rest

- 150 meter run

     -  30 seconds rest

- 150 meter run

     -  30 seconds rest

-  200 meter run

May30

CrossFit i1uvit W.O.D. - 05/31/13

Metcon (Time)

5 rounds

- 15 DUs (or 45 "singles")kettlebell picture

- 15 KB Goblet Squat (1pood/1.5)

- 15 Snatch (45lb / 75lb)

Strength (optional)

Back Squat (5x4)

   (90 seconds to 2 minutes rest between)
May29

CrossFit i1uvit W.O.D. - 05/29/13

Strength

Dead-lift 5x4 (2 min. rest between)

Metcon (Time)

rogue-speed-rope-300x201

10-minute AMRAP (timer starts at row beginning)

(1-time) - 1000 meter row "buy-in"

- 10 plyo push-ups

- 20 double-unders (or 60 "singles")

- 30 ABMAT situps

   
May28

CrossFit i1uvit W.O.D. - 05/28/13

Metcon (Time)CrossFit i1uvit Does Open 13.2 (2013)

12-minute AMRAP

- Burpee/box jump (30"/24")

- Chest-2-bar pull-up

  1,1,2,2,3,3,4,4, keep adding 1 rep and climb as high as you can! :-)
May27

CrossFit i1uvit W.O.D. - 05/27/13

Memorial Day Workout Oklahoma Strong

"Oklahoma Strong"

40 minute Partner AMRAP In Teams of 2, You Go-I Go (Partner does round, then other partner goes) 5 HSPU 20 Wall Ball (20/14) 20 Walking Lunges 13 Alternating KB Snatch (1.5/1)   The tornado was on the ground for 40 minutes, which is the length we will do the AMRAP.  Please consider donating to the Red Cross relief effort for those affected.
Jan30

Welcome to CrossFit i1uvit

Welcome to the new and fully operational CrossFit gym in Lynden, Washington.  We are the first such gym in Lynden and we aim to bring the joy of CrossFit to the area residents & athletes.   We opened on January 4th with a bang and in our first month we have seen membership grown as a great rate. We outfitted a 4,300 sqft warehouse into a full-feature CrossFit box.  We have articicial grass the length of the box, a huge pull-up rack, six sets of rings, two climbing ropes, kettle bells, and a huge wall for wall-ball!   We've spared no expense to ensure that everyone, from the novice to the expert has a full & safe CrossFit experience.
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