WOD for 11/27

Workout for 11/27 Strength/Skill: 5×3 Overhead Squat (75/55) (add 20#s each set) WOD: Angie: For Time – 100 Pullups – 100 Push ups – 100 Situps – 100 Air Squats


WOD for 11/26

Strength/Skill: – Tabata Row – 1 RM Power Snatch WOD: A. For time: 12-9-6-3 – Power Snatch (95/65#) – Burpees B. 3 Rounds for Time: – 10 Box Jumps (24/20) – 10 Front Squat (95/65#) – 10 Wall Balls Congratulations to everyone who competed in this weekend’s Turkey Challenge. Big Props to Kara Marsman for … Continue reading “WOD for 11/26”


WOD for 11/25

Benchmark Day For time: 100 Burpees For Time:100 Kettlebell Swings For Time: 1000m Row For Time: 100 Wall Balls For Time: 100 Situps


Weekend of 11/23-24

Saturday: 10-11am: Free Class 11am-1pm: Open Gym Sunday: 10am-noon: Open gym For those of you heading up to the Turkey Challenge at MBS CrossFit below are the heat times. Saturday WOD 1 – 9:00 AM – Amy, Jenny, Kara M – 9:15 AM – Kara S – 10:25 AM – Jake, Rj – 10:40 AM … Continue reading “Weekend of 11/23-24”


WOD for 11/22

Skill/Strength: – Squat Depth Work – Handstand/Handstand Walk Practice WOD: A. 3 Rounds for Time (10 min cap): – 10 Overhead Squats (135/95) – 50 Double Unders B. 21-15-9 (12 min cap) – Front Squat (95/65) – Burpee – Pull-up Turkey Challenge Heat Times: Saturday WOD 1 – 9:00 AM – Amy, Jenny, Kara M … Continue reading “WOD for 11/22”


WOD for 11/21

Skill/Strength: – Rope Climb Drills WOD: A. Kinda Legless – For Time:   – 14 Thrusters (95/65) – 4 Legless Rope Climbs – 11 Thrusters – 3 Legless Rope Climbs – 8 Thrusters – 2 Legless Rope Climbs – 5 Thrusters – 1 Legless Rope Climbs B. For Time:  30-18-12 – Wipers (45/35) – Push Press – … Continue reading “WOD for 11/21”


WOD for 11/20

Skill/Strength: – Burgener Snatch Drills – 45/35 – 3 Minutes Max Effort Squat Snatch (95/65) WOD: A. Air Force – For Time:  – 20 Thrusters (95/65) – 20 Sumo Deadlift – 20 Push Press – 20 OHS – 20 Front Squats * Start each minute with 4 burpees B. – 5 Minutes Max Effort Row … Continue reading “WOD for 11/20”


WOD for 11/15

Strength/Skill: – Kettlebell & Push Press Technique Work (Light weight) WOD: Jack – 20 Min AMRAP – 10 Push Press (115/85) – 10 Kettlebell Swings (53/35) – 10 Box Jumps (24/20) Post: – 50 Burpees for time


WOD for 11/14

Skill/Strength: EMOM 10 Min:  – 10 Kettlebell Swings (72/53) WOD: 12 AMRAP:  – 10 Deadlift (135/100) – 10 Pushups THEN For Time:  – 15 Strict Press (95/65) – 30 Bar Facing Burpees – 15 Push Press – 20 Bar Facing Burpees – 15 Push Jerk – 10 Bar Facing Burpees Post WOD: 1/2 Annie:  – … Continue reading “WOD for 11/14”


WOD for 11/13

Skill/Strength: – 5×8 Ring Dips WOD: “Deck of Cards” * Card values = reps (face cards = 10, Aces = 15) – Hearts = push-ups – Diamonds = sit-ups – Clubs = air squats – Spades = box jumps – Jokers = 15 burpees Work your way through the entire deck for time. Post WOD: … Continue reading “WOD for 11/13”

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