Category Archives: Workout of the Day

WOD 141219

As you may know, it’s my birthday, so let’s celebrate!  Inside the fitness arena my favorite thing is the snatch.  Yes, that’s right so we will be maxing that out today.  On the other hand, my least favorite just happens to be thrusters, which is why the workout you see, I didn’t write, my friend [...]

Posted in | Tagged , , , , , , , | Leave a comment

WOD 141218 – OPEN GYM

Look at your goal board, are you going to accomplish what you set out for?  Work on something you want to get done and then get in a workout!
Loading the WODs from Beyond the Whiteboard

Posted in | Tagged , , , , , , , , | Leave a comment

WOD 141217

Strength:
From the rack: Power Jerk + Split Jerk: 1+1 x 8 sets, every 60 seconds to max effort for the complex.
Loading the WODs from Beyond the Whiteboard
Loading Recent Gym Activity from Beyond the Whiteboard

Posted in | Tagged , , , , , | Leave a comment

WOD 141216

On the third day of Christmas CrossFit gave to me: a bunch of heavy back squats, fun benchmark workout, and a FitAID on a GHD!  I’m not a great songwriter obviously…
Strength:
BS: Every 90 sec: 50/10, 60/8, 70/5, 80/4, 90/3, 95/1*3 sets, 80/10*1 set
Loading the WODs from Beyond the Whiteboard
Loading the Workout Leaderboard from Beyond the [...]

Posted in | Tagged , , , , , , | Leave a comment

WOD 141215

Strength:
A) Snatch ladder: Starting at 50% add 10#/5# every 60 sec until fail
B) Clean + Hang Clean Ladder: 1+1: start @ 50% add 20#/10# every 60 sec until fail
WOD
Loading the WODs from Beyond the Whiteboard
Loading Recent Gym Activity from Beyond the Whiteboard

Posted in | Tagged , , , , , , , | Leave a comment

WOD 141214

Sunday Funness!
Loading the WODs from Beyond the Whiteboard
Loading Recent Gym Activity from Beyond the Whiteboard

Posted in | Tagged , , , , , , , | Leave a comment

WOD 141213

Saturday Free Class at 8:30am, bring a friend or fly solo, either way you’ll have a great experience and get any questions you may have about CrossFit answered by one of our very knowledgeable coaches!
Regular Class 9:30am
Strength:
A1) Jerk Dip with 5 sec pause at bottom of dip: 100/2*4 sets, no rest
A2) Hollow Rock Hold x [...]

Posted in | Tagged , , , , , , , , | Leave a comment