Labor Day WOD 2014

Main – CrossFit Metcon “Whitten” Whitten Story: Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive[…]

Saturday 30th, 2014

Main – CrossFit Metcon Metcon (AMRAP – Reps) 4 sets 1min row for calories 1min push ups 1min double unders 1min DB push press 1min shuttle runs – 40m distance between cones (down and back is one rep) rest 2min actively between sets

Thursday 28th, 2014

Main – CrossFit Please remember to get your Wodify account up to date and start signing up for classes prior to the class start time. When you get to the box the first thing you should do is check in on the computer. Warm-up 400m run 10 air squats 20 forward lunge steps 10 squat[…]

Wednesday 27th, 2014

Main – CrossFit Gymnastics 5 total sets (scale accordingly) 90sec rest between a1 – a2 90sec rest bewtwen sets Beginners – Ring Rows Intermediate – Strict Pull-Ups Advanced – Weighted Pull-Ups a1 : Ring Rows (amrap) a1: Strict Pull-Ups (amrap) a1: Weighted Pull-Ups (4-6) a2: Turkish Get Up (3 Heavy Per arm) Gymnastics Man Makers[…]

WOD – Wednesday 27th, 2014

a1. beginner: AMRAP horizontal ring rows; rest 90 seconds a1. intermediate: AMRAP strict pull-ups; rest 90 seconds a1. advanced: 4-6 weighted pull-ups; rest 90 seconds a2. turkish get ups: 3 heavy reps each side; rest 90 seconds x 5 sets b. 30 man makers not for time, break up however needed and rest while a[…]