WOD
Friday 130705
Shoulder Press
1.) Work up to a 2 RM
2.) Every minute on the minute for 8 minutes, 2 Shoulder Press @ 75% 2RM.
3.) As many...
Thursday 130704
CrossFit For Hope
3 rounds for reps:
Burpees
Power snatch 75#
Box jumps 24"
Thrusters 75#
Chest to bar pull-ups
*1 minute at each station, 1 minute rest between rounds
We got...
Wednesday 130703
Partner WOD
AMRAP 30 Minutes:
Three thrusters (185#/125#)
10 Push-ups
150m run
Partners alternate rounds, taking turns.
Post results to comments and BTWB.
Squat Technique ~ by Louie Simmons
Lifters must learn proper...
Tuesday 130702
As many rounds as possible in 10 Minutes of:
5 chest-to-bar pull-ups
15 Box jumps 24"(20")
Post rounds to BTWB.
CrossFit for Hope is a fundraiser WOD that raises...
Monday 130701
Box Squat
1.) Work up to a 3RM
2.) EMOM 8 minutes, 1 Box Squat @ 80% 3RM Box Squat
3.) 1 Max rep set back squats...
Saturday 130629
Off-site WOD at Commons Park today, see below for directions.
7 rounds for time:
Set up 6 cones...
1st = 10 Burpees
2nd = 10 Push ups
3rd = 10 Sit...
Friday 130628
For time:
50 Box jumps 24" (20")
50 Jumping pull-ups
50 Kettlebell swings 16kg (12kg)
Walking lunges 50 steps
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots...
Thursday 130627
For time:
Run 800 meters
30 Muscle-ups
Run 800 meters
Post times to comments and BTWB
Why is rowing (aka: rowing class) awesome you may ask? Well, you get...
Tuesday 130625
"CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Post totals to BTWB.
July is just a week away and you know what happens in...
Monday 130624
100 L pull-ups for time
Post time to BTWB.
Verve Athlete Profile: Addie Kozlow
Where are you from?
I'm from Sedalia Colorado.
How long have you been CrossFitting?
I have been...