WOD
Wednesday 160127
"Elizabeth"
21-15-9 Reps of:
Power clean, 135#(95#)
Ring dips
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Never Back Down – Why You Belong In That Gym by Lisbeth Darsh
Are you...
Sunday 160124
3 Rounds for time:
50 Pistols, alternating
7 Muscle-ups
10 Hang power snatch, 115#(75#)
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Here are the heat times for WODFEST this Sunday!!...
Saturday 160123
As many reps as possible in 7 minutes of:
Burpees to a target
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Today we have lots of members competing in...
Thursday 160121
Take 60% of your 1 rep max back squat,
Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets
Add 10# from last...
Wednesday 160119
For time:
42 Deadlift, 135#(95#)
30 Power clean, 135#(95#)
18 Push press, 135#(95#)
31 Deadlift, 135#(95#)
22 Power clean, 135#(95#)
14 Push press, 135#(95#)
21 Deadlift, 135#(95#)
15 Power clean, 135#(95#)
9 Push...
Saturday 160116
As many rounds as possible in 20 minutes of:
10 Clean and jerks, 135#(95#)
2 Rope climbs, 15'
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Well Clancy's post last...
Thursday 160114
Take 60% of your 1 rep max back squat
10 x 10 reps @ 60%. Rest 90 seconds between efforts.
This will be done for 6...
Wednesday 160113
For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
1-2-3-4-5-6-7-8-9-10
Deadlifts, 225#(135#)
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Injury and Opportunity By Bill Starr and The CrossFit Journal
Unfortunately Verve has recently...
Tuesday 160112
10 x 300(250) Meters Rowing Sprints with
2 minutes of rest between intervals.
Score is slowest and fastest time.
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What’s up with rowing?!
I know,...
Saturday 160109
"Clear the Grid Workout"
In teams of 4 you'll work on the following movements
Kettlebell swings 24kg/16kg
Wall balls 20#(14#)
Muscle ups
Double unders
Rowing
Burpees
Workout will be explained in class....