Monday, February 27, 2017

WOD February 28, 2017

WOD
Chelsea
Every minute on the minute for 30 minutes perform
5 Pull-ups
10 Push-ups
15 Squats 

Wednesday, February 22, 2017

WOD February 23, 2017

WOD
Complete as many rounds as possible in 10 minutes of:
10 burpees

20 wall-ball shots, 20-lb. ball

Tuesday, February 21, 2017

WOD February 22, 2017


WOD
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Monday, February 20, 2017

WOD February 21, 2017

Skill
Overhead Squats

WOD 


Overhead squat 10-5-3-1-1-1-3-5-10 reps

Wednesday, February 15, 2017

WOD February 16, 2017

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday, February 14, 2017

WOD February 15, 2017

Skills 
Rope climbs
WOD
Complete as many rounds as possible in 20 mins of :
15ft rope climb, 1 ascent
5 Burpees
200 -meter run

Monday, February 13, 2017

WOD February 14, 2017


Valentine's Day WOD
PART 1 (for points):
“THE BREAKUP”
With a running clock BOTH partners simultaneously complete:
1st minute:
1 Push Press (115# / 75#)
1 Burpee
2nd Minute:
2 Push Presses (115# / 75#)
2 Burpees
Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.
PART 2:
“THE MAKEUP”
Medicine Ball Relay
20/16 lb
8 laps as a team

Saturday, February 11, 2017

WOD February 13, 2017

SKILLS
Knees to Elbows
Deadlifts



WOD
5 Rounds
1 minute of deadlifts 185/95lbs
1 minute of pushups
1 minute of knees to elbows

Thursday, February 9, 2017

CrossFit Totals #1


The team completed their first CrossFit Totals evaluation. CrossFit Totals is a culmination of three exercises: Back Squat, Press, and Deadlift. The heaviest total weight achieved
 was 1065 lbs by SPC Zach Rehm