Shoulder Press
1-1-1-1-1-1
AMRAP in 20 minutes:
15 Ring Dips
10 Cleans – 95lbs/65lbs
500m Row
Blog Articles
WOD – June 7
WOD – June 6
Front Squats
3-3-3-3-3
3 Rounds for time:
15 Med Ball Slams – 20lbs/14lbs
400m Overhead Weight Run- 45lbs/25lbs
9 Double Unders
WOD – June 4
“Tabata Something Else”
| Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats |
| Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises. |
| Score is the total reps from all four stations (32 intervals). |
WOD – June 3
Happy Birthday to Jack ‘ The Wee Man’ Oddi who celebrates his 1st birthday today.
25 KB Snatches ea. arm – 1.5pood/1pood
AMRAP in 25 minutes:
400m Run
30 Sit-Ups
12 Thrusters – 115lbs/95lbs
WOD – June 2
50 Double Unders
4 Rounds for time:
10 Deadlifts – 215lbs/195lbs
15 Walking Lunges
20 Pull-Ups
WOD – June 1
Please excuse the mess around the gym the next week, as we have just increased the size of our CrossFit workout areas, and are adding 3 new lift platform and racks. We are also getting ready for our new chin-up bars to be installed by the welder, and adding more equipment over the next couple of months.
Front Squat
5x5x5x5 @ 85% 1RM
Row 8×500 intervals – time each interval
WOD – May 31
Back Squats
5-5-5-5-5
AMRAP in 15mins.:
10 Kettlebell Swings – 2pood/1.5poodi
100m Run
10 Sit-Ups
WOD – May 30
Push Press
5-5-5-5-5
3 Rounds for time:
500m Row
20 Box Jumps – 20″
400m Run
15 Push Ups
WOD – May 28
Happy Birthday to little Antonio who turns 4 years old today, and a very big congratulations to Bobbie-Jo and Doug on their Wedding today.
10x25m Sprints
If I had a hammer I’d hammer…
500 Sledge Hammers for time – 16lbs/10lbs
WOD – May 27
500m Run
400m Run
AMRAP in 20 minutes:
30 Air Squats
15 Snatch – 95lbs/65lbs
30 Double Unders
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