Saturday, January 1st, 2011! Happy New Year! Free New Years Day Workout at 10:0am. Come dressed in rain wear…we may be outside. As usual I won’t post the wod until after we do it but if you need a wod for today try this: 10- Squat Snatch (M-115/W-75) 15- Burpees 20- GHD Situps 3 Rounds [...]
Friday, December 31st Borrowed from Motor City CrossFit…thanks for 3 days of good wod’s guys! 7 Rounds for Time: 15- Wall Balls 15- KB Swings (M-53/W-36) 15- 20″ Box Jumps Each set must be unbroken. For every broken set you must do 5 burpees at the end of the 7th set. Rest 3 minutes then [...]
Thursday, December 30th 15-15-15 Deadlift Then: 15- Toes 2 Bar 15- Bench Press (M-Bodyweight/W-1/2 Bodyweight) 15- Pistols (each leg) 3 rounds for time. New Year’s Eve 6pm CrossFit Class is cancelled. Free New Year’s Day Workout at 10:30am! 9:00am class is cancelled.
Wednesday, Decemer 29th Rest Day. Free New Years Day Workout at 10:30am!
Tuesday, December 28th 8-8-8-8 Squat Clean Then: 10 Minute AMRAP: 7- SDHP (M-115/W-75) 7- Chest to Bar Pullups
Monday, December 27th 500m Row 50 Double Unders 50 Situps 50 Burpees .50 Mile Run 2 Rounds for Time.
Sunday, December 26th “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Saturday, December 25th Rest Day. Merry Christmas! The gym will be closed today.
Friday, December 24th “Randy” 75 Power Snatches for Time (M-75/W-45) Then: Bear Crawl 100ft 40 Box Jumps (M-24″/W-18″) 3 Rounds for Time. The 6:30am and 10:30am classes are on today. The 6pm class is cancelled. The gym will be open until 1:30pm today.
Thursday, December 23rd “Nicole” 20 Minute AMRAP: 1/4 mile run Max pullups Note # of rounds completed and total # of pullups. Then: 21-15-9 reps each of: Burpees & Wall Balls for time.
