Lynden, Washington
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WOD Archive
Jan
03
Monday, 1/5/15 - Strength & W.O.D.
Back Squat Wendler’s Week 1 (OR Find 1 RM)
WOD:
15-12-9
- Back Squat (95/135) *pull from the floor.
- Bar Facing Burpee
- C & J (95/135)
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Jan
01
Friday, 1/2/15 - W.O.D.
Remember there are only classes at 6 am, Noon, 6 pm. "Jackie:" For time: - 1000m Row - 50 Thrusters (35/45) - 30 pull ups
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Dec
30
Wednesday, 12/31/14 - Happy New Years Eve W.O.D.
Remember there are only 6am & 7am classes today!
Show up, grab a partner and be ready to work! :-)
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Dec
29
Tuesday, 12/30/14 - Limited Schedule / W.O.D.
Remember classes only at 6am
,
Noon
, and
6pm
today
[caption id="attachment_6009" align="alignright" width="300"]
What are your CrossFit goals for 2015?[/caption]
W.O.D.
15 min AMRAP
- 15 Box Jumps (20/24)
- 15 DL (65/95)
- 15 S2OH (65/95)
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Dec
27
Monday, 12/29/14 - Limited Schedule / W.O.D.
Remember there are classes only at 6am
,
Noon
, and
6pm
today.
W.O.D.
3 times through Max Reps: 1 min on/1 min off
- Burpee (finish with hop onto 45# plate)
- KB Swing 35/53
- WB 14/20
- Pull ups
- Row for cals
Score is total reps.
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Dec
24
Friday, 12/26/14 - Limited Schedule / W.O.D.
Remember classes only at 6 am
,
Noon
,
6 pm today!
W.O.D.
"Fran"
21-15-9
- Thruster (65/95)
- Pull Ups
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Dec
22
Tuesday, 12/23/13 - Strength & W.O.D.
8 min Strict T2B EMOM: 6 reps
W.O.D.
3 RFT
- 15 T2B
- 15 S2OH (95/135)
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Dec
20
Monday, 12/22/14 - Strength & W.O.D.
10 min to find 1 Rep Max Deadlift
10 min to find 1 Rep Max Back Squat (out of rack)
W.O.D.
For time:
- 20 DL at 75% of 1 RM
2 min rest (change weight on the bar)
- 20 Back Squat at 75% 1 RM (out of rack)
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Dec
18
Friday, 12/19/14 - EMOM & W.O.D.
10 Min Snatch EMOM: 3 reps TOUCH N’ GO
W.O.D.
7 min AMRAP
- 7 Snatch (95/135)
- 50 Double-unders
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Dec
17
Thursday, 12/18/14 - Strength & W.O.D.
Press: 10-8-6-4-1-1-1
W.O.D.
For Time:
30-20-10
- Box jumps (Rx: 24/30)
- Overhead Plate Walking Lunge Steps (25/45)
- S2OH (75/115)
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Dec
16
Wednesday, 12/17/14 - Strength & W.O.D.
12 min to find 3 rep max touch n’ go power clean
W.O.D.
2 RFT:
- 10 Front Squats (135/205)
- 10 Burpee MU (Scale 1: bar MU, Scale 2: 1 burpee, 3 C2B, Scale 3: 1 burpee, 3 pull ups)
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Dec
15
Tuesday, 12/16/14 - W.O.D.
W.O.D.
For time: - 75 KB Swings (35/53) - 1 mile Run - 75 KB swing (35/53)
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Dec
14
Monday, 12/15/14 - W.O.D.
W.O.D.
"For Time:"
- 1,000m Row
- 30 Ring Dips (scale: box dips, no bands)
- 30 SDLHP Rx: (55/75)
- 30 HSPU
- 30 Power Snatch Rx: (55/75)
- 30 Burpees
- 30 Pull ups
- 30 Thrusters Rx: (55/75)
*30 min Time cap
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Dec
11
Friday, 12/12/14 - Strength & W.O.D.
Squat clean EMOM: Start at 95/135 if you make the rep you have to make a 10# increase for the next minute. Workout is over when you are not able to complete the rep before the minute is up.
WOD:
6 min AMRAP
- 12 KB goblet squat (35/53) - 24 du
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Dec
10
Thursday, 12/11/14 - W.O.D.
WOD:
[caption id="attachment_5925" align="alignright" width="225"]
Twinsies[/caption]
5-10-15-20-25
- Rig Burpees
- ABMAT sit-ups
5 HSPU after each round, Strict HSPU for Comp.
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